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  6. Tofu, dried-frozen (koyadofu) vs. Soybean raw

Tofu, dried-frozen (koyadofu) vs. Soybean raw — In-Depth Nutrition Comparison

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What are the main differences between tofu, dried-frozen (koyadofu) and soybean raw?

  • Tofu, dried-frozen (koyadofu) is richer in selenium and manganese, while soybean raw is higher in iron, folate, copper, magnesium, potassium, vitamin B2, vitamin B1, and phosphorus.
  • Soybean raw's daily need coverage for iron is 75% higher.
  • Soybean raw has 3 times less selenium than tofu, dried-frozen (koyadofu). Tofu, dried-frozen (koyadofu) has 54.3µg of selenium, while soybean raw has 17.8µg.

We used Tofu, dried-frozen (koyadofu) and Soybeans, mature seeds, raw types in this comparison.

Infographic

Tofu, dried-frozen (koyadofu) vs Soybean raw 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 42% 109% 1.8% 365% 393% 134% 207% 0.78% 481% 296%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more CalciumCalcium +31.4%
Contains more ManganeseManganese +46.6%
Contains more SeleniumSelenium +205.1%
Contains more MagnesiumMagnesium +374.6%
Contains more PotassiumPotassium +8885%
Contains more IronIron +61.4%
Contains more CopperCopper +40.6%
Contains more PhosphorusPhosphorus +45.8%
Contains less SodiumSodium -66.7%
~equal in Zinc ~4.89mg

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 2.3% 8.7% 0% 0% 124% 73% 22% 25% 66% 0% 0% 69% 0%
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin CVitamin C +757.1%
Contains more Vitamin B1Vitamin B1 +76.9%
Contains more Vitamin B2Vitamin B2 +174.4%
Contains more Vitamin B3Vitamin B3 +36.5%
Contains more Vitamin B5Vitamin B5 +91.1%
Contains more Vitamin B6Vitamin B6 +31.8%
Contains more FolateFolate +307.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu, dried-frozen (koyadofu) Soybean raw DV% diff.
Iron 9.73mg 15.7mg 75%
Folate 92µg 375µg 71%
Selenium 54.3µg 17.8µg 66%
Copper 1.179mg 1.658mg 53%
Magnesium 59mg 280mg 53%
Potassium 20mg 1797mg 52%
Manganese 3.689mg 2.517mg 51%
Vitamin B2 0.317mg 0.87mg 43%
Vitamin K 47µg 39%
Polyunsaturated fat 17.128g 11.255g 39%
Protein 52.47g 36.49g 32%
Phosphorus 483mg 704mg 32%
Vitamin B1 0.494mg 0.874mg 32%
Choline 115.9mg 21%
Fats 30.34g 19.94g 16%
Calcium 364mg 277mg 9%
Fiber 7.2g 9.3g 8%
Vitamin B5 0.415mg 0.793mg 8%
Carbs 10.03g 30.16g 7%
Vitamin B6 0.286mg 0.377mg 7%
Saturated fat 4.388g 2.884g 7%
Monounsaturated fat 6.701g 4.404g 6%
Vitamin E 0.85mg 6%
Vitamin C 0.7mg 6mg 6%
Vitamin A 26µg 1µg 3%
Vitamin B3 1.189mg 1.623mg 3%
Calories 477kcal 446kcal 2%
Net carbs 2.83g 20.86g N/A
Sugar 7.33g N/A
Zinc 4.9mg 4.89mg 0%
Sodium 6mg 2mg 0%
Tryptophan 0.747mg 0.591mg 0%
Threonine 1.956mg 1.766mg 0%
Isoleucine 2.376mg 1.971mg 0%
Leucine 3.644mg 3.309mg 0%
Lysine 3.157mg 2.706mg 0%
Methionine 0.613mg 0.547mg 0%
Phenylalanine 2.334mg 2.122mg 0%
Valine 2.418mg 2.029mg 0%
Histidine 1.394mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
52% 30% 10% 6%
Protein: 52.47 g
Fats: 30.34 g
Carbs: 10.03 g
Water: 5.78 g
Other: 1.38 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more ProteinProtein +43.8%
Contains more FatsFats +52.2%
Contains more CarbsCarbs +200.7%
Contains more WaterWater +47.8%
Contains more OtherOther +252.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 4.388 g
Monounsaturated fat: Mono. Fat 6.701 g
Polyunsaturated fat: Poly. Fat 17.128 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +52.2%
Contains more Poly. FatPolyunsaturated fat +52.2%
Contains less Sat. FatSaturated fat -34.3%

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. Tofu, dried-frozen (koyadofu) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172450/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.