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  6. Soy milk vs. Tofu

Soy milk vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between soy milk and tofu?

  • Soy milk is higher in vitamin B5, yet tofu is higher in iron, calcium, manganese, selenium, copper, phosphorus, zinc, and polyunsaturated fat.
  • Tofu's daily need coverage for iron is 59% more.
  • Soy milk has 6 times more Sugar than tofu. While soy milk has 3.99g of Sugar, tofu has only 0.62g.
  • The amount of sugar in tofu is lower.
  • The glycemic index of tofu is lower.

We used Soymilk, original and vanilla, unfortified and Tofu, raw, regular, prepared with calcium sulfate types in this article.

Infographic

Soy milk vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +1300%
Contains more IronIron +737.5%
Contains more CopperCopper +50.8%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +86.5%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +171.3%
Contains more SeleniumSelenium +85.4%
~equal in Potassium ~121mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Tofu
Tofu
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +163.1%
Contains more Vitamin B5Vitamin B5 +448.5%
Contains more Vitamin B6Vitamin B6 +63.8%
Contains more Vitamin KVitamin K +25%
Contains more FolateFolate +20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2733.3%
Contains more Vitamin B1Vitamin B1 +35%
Contains more CholineCholine +22%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +235.8%
Contains more ProteinProtein +147.1%
Contains more FatsFats +173.1%
Contains more OtherOther +10.8%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 0.691 g
Monounsaturated Fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated Fat -70.3%
Contains more Mono. FatMonounsaturated Fat +163.3%
Contains more Poly. FatPolyunsaturated fat +180.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy milk Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy milk Tofu Opinion
Calories 54kcal 76kcal Tofu
Protein 3.27g 8.08g Tofu
Fats 1.75g 4.78g Tofu
Vitamin C 0mg 0.1mg Tofu
Net carbs 5.68g 1.57g Soy milk
Carbs 6.28g 1.87g Soy milk
Magnesium 25mg 30mg Tofu
Calcium 25mg 350mg Tofu
Potassium 118mg 121mg Tofu
Iron 0.64mg 5.36mg Tofu
Sugar 3.99g 0.62g Tofu
Fiber 0.6g 0.3g Soy milk
Copper 0.128mg 0.193mg Tofu
Zinc 0.12mg 0.8mg Tofu
Phosphorus 52mg 97mg Tofu
Sodium 51mg 7mg Tofu
Vitamin A 3IU 85IU Tofu
Vitamin E 0.11mg 0.01mg Soy milk
Manganese 0.223mg 0.605mg Tofu
Selenium 4.8µg 8.9µg Tofu
Vitamin B1 0.06mg 0.081mg Tofu
Vitamin B2 0.069mg 0.052mg Soy milk
Vitamin B3 0.513mg 0.195mg Soy milk
Vitamin B5 0.373mg 0.068mg Soy milk
Vitamin B6 0.077mg 0.047mg Soy milk
Vitamin K 3µg 2.4µg Soy milk
Folate 18µg 15µg Soy milk
Choline 23.6mg 28.8mg Tofu
Saturated Fat 0.205g 0.691g Soy milk
Monounsaturated Fat 0.401g 1.056g Tofu
Polyunsaturated fat 0.961g 2.699g Tofu
Tryptophan 0.038mg 0.12mg Tofu
Threonine 0.108mg 0.402mg Tofu
Isoleucine 0.114mg 0.435mg Tofu
Leucine 0.186mg 0.713mg Tofu
Lysine 0.131mg 0.452mg Tofu
Methionine 0.027mg 0.108mg Tofu
Phenylalanine 0.113mg 0.428mg Tofu
Valine 0.117mg 0.446mg Tofu
Histidine 0.061mg 0.221mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Soy milk
7%
Tofu
Minerals Daily Need Coverage Score
19%
Soy milk
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.37g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 22)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.8)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 0.486g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.