Tofu, fried vs. Soybean raw — In-Depth Nutrition Comparison
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What are the differences between tofu, fried and soybean raw?
- The amount of copper, iron, folate, vitamin B2, phosphorus, vitamin B1, magnesium, potassium, manganese, and vitamin K in soybean raw is higher than in tofu, fried.
- Soybean raw's daily need coverage for copper is 140% more.
We used Tofu, fried and Soybeans, mature seeds, raw types in this article.
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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 CalciumCalcium | +34.3% |
| Contains more SeleniumSelenium | +60.1% |
| Contains more MagnesiumMagnesium | +366.7% |
| Contains more PotassiumPotassium | +1130.8% |
| Contains more IronIron | +222.4% |
| Contains more CopperCopper | +316.6% |
| Contains more ZincZinc | +145.7% |
| Contains more PhosphorusPhosphorus | +145.3% |
| Contains less SodiumSodium | -87.5% |
| Contains more ManganeseManganese | +68.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2025% |
| Contains more Vitamin B1Vitamin B1 | +414.1% |
| Contains more Vitamin B2Vitamin B2 | +1640% |
| Contains more Vitamin B3Vitamin B3 | +1523% |
| Contains more Vitamin B5Vitamin B5 | +466.4% |
| Contains more Vitamin B6Vitamin B6 | +280.8% |
| Contains more Vitamin KVitamin K | +502.6% |
| Contains more FolateFolate | +1288.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.82 g
Fats:
20.18 g
Carbs:
8.86 g
Water:
50.52 g
Other:
1.62 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more WaterWater | +491.6% |
| Contains more ProteinProtein | +93.9% |
| Contains more CarbsCarbs | +240.4% |
| Contains more OtherOther | +200.6% |
~equal in
Fats
~19.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.918 g
Monounsaturated fat:
Mono. Fat
4.456 g
Polyunsaturated fat:
Poly. Fat
11.39 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
~equal in
Saturated fat
~2.884g
~equal in
Monounsaturated fat
~4.404g
~equal in
Polyunsaturated fat
~11.255g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.398mg | 1.658mg | 140% |
| Iron | 4.87mg | 15.7mg | 135% |
| Folate | 27µg | 375µg | 87% |
| Vitamin B2 | 0.05mg | 0.87mg | 63% |
| Phosphorus | 287mg | 704mg | 60% |
| Vitamin B1 | 0.17mg | 0.874mg | 59% |
| Magnesium | 60mg | 280mg | 52% |
| Potassium | 146mg | 1797mg | 49% |
| Manganese | 1.495mg | 2.517mg | 44% |
| Protein | 18.82g | 36.49g | 35% |
| Vitamin K | 7.8µg | 47µg | 33% |
| Zinc | 1.99mg | 4.89mg | 26% |
| Fiber | 3.9g | 9.3g | 22% |
| Vitamin B6 | 0.099mg | 0.377mg | 21% |
| Selenium | 28.5µg | 17.8µg | 19% |
| Vitamin B5 | 0.14mg | 0.793mg | 13% |
| Calcium | 372mg | 277mg | 10% |
| Vitamin B3 | 0.1mg | 1.623mg | 10% |
| Calories | 270kcal | 446kcal | 9% |
| Vitamin C | 0mg | 6mg | 7% |
| Carbs | 8.86g | 30.16g | 7% |
| Vitamin E | 0.04mg | 0.85mg | 5% |
| Choline | 106.3mg | 115.9mg | 2% |
| Polyunsaturated fat | 11.39g | 11.255g | 1% |
| Sodium | 16mg | 2mg | 1% |
| Fats | 20.18g | 19.94g | 0% |
| Net carbs | 4.96g | 20.86g | N/A |
| Sugar | 2.72g | 7.33g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Saturated fat | 2.918g | 2.884g | 0% |
| Monounsaturated fat | 4.456g | 4.404g | 0% |
| Tryptophan | 0.268mg | 0.591mg | 0% |
| Threonine | 0.701mg | 1.766mg | 0% |
| Isoleucine | 0.852mg | 1.971mg | 0% |
| Leucine | 1.306mg | 3.309mg | 0% |
| Lysine | 1.131mg | 2.706mg | 0% |
| Methionine | 0.22mg | 0.547mg | 0% |
| Phenylalanine | 0.837mg | 2.122mg | 0% |
| Valine | 0.867mg | 2.029mg | 0% |
| Histidine | 0.499mg | 1.097mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
83%
Minerals Daily Need Coverage Score
101%
244%
Comparison summary
Which food is lower in Sugar?
Tofu, fried is lower in Sugar (difference - 4.61g)
Which food is lower in glycemic index?
Tofu, fried is lower in glycemic index (difference - 14)
Which food is cheaper?
Tofu, fried is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 0.034g)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)