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 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
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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.
| 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% |
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.
| 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 B1Vitamin B1 | +35% |
| Contains more CholineCholine | +22% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.64mg | 5.36mg | 59% |
| Calcium | 25mg | 350mg | 33% |
| Manganese | 0.223mg | 0.605mg | 17% |
| Polyunsaturated fat | 0.961g | 2.699g | 12% |
| Protein | 3.27g | 8.08g | 10% |
| Copper | 0.128mg | 0.193mg | 7% |
| Selenium | 4.8µg | 8.9µg | 7% |
| Vitamin B5 | 0.373mg | 0.068mg | 6% |
| Phosphorus | 52mg | 97mg | 6% |
| Zinc | 0.12mg | 0.8mg | 6% |
| Fats | 1.75g | 4.78g | 5% |
| Sodium | 51mg | 7mg | 2% |
| Vitamin B1 | 0.06mg | 0.081mg | 2% |
| Vitamin B6 | 0.077mg | 0.047mg | 2% |
| Vitamin B3 | 0.513mg | 0.195mg | 2% |
| Saturated fat | 0.205g | 0.691g | 2% |
| Monounsaturated fat | 0.401g | 1.056g | 2% |
| Folate | 18µg | 15µg | 1% |
| Choline | 23.6mg | 28.8mg | 1% |
| Vitamin K | 3µg | 2.4µg | 1% |
| Calories | 54kcal | 76kcal | 1% |
| Vitamin B2 | 0.069mg | 0.052mg | 1% |
| Vitamin E | 0.11mg | 0.01mg | 1% |
| Fiber | 0.6g | 0.3g | 1% |
| Magnesium | 25mg | 30mg | 1% |
| Carbs | 6.28g | 1.87g | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 5.68g | 1.57g | N/A |
| Potassium | 118mg | 121mg | 0% |
| Sugar | 3.99g | 0.62g | N/A |
| Tryptophan | 0.038mg | 0.12mg | 0% |
| Threonine | 0.108mg | 0.402mg | 0% |
| Isoleucine | 0.114mg | 0.435mg | 0% |
| Leucine | 0.186mg | 0.713mg | 0% |
| Lysine | 0.131mg | 0.452mg | 0% |
| Methionine | 0.027mg | 0.108mg | 0% |
| Phenylalanine | 0.113mg | 0.428mg | 0% |
| Valine | 0.117mg | 0.446mg | 0% |
| Histidine | 0.061mg | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -70.3% |
| Contains more Mono. FatMonounsaturated fat | +163.3% |
| Contains more Poly. FatPolyunsaturated fat | +180.9% |