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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.

Infographic

Tofu, fried 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 43% 112% 13% 183% 133% 54% 123% 2.1% 195% 155%
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 +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.
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% 1.6% 0.8% 0% 43% 12% 1.9% 8.4% 23% 0% 20% 20% 58%
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% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +22.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~115.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 20% 9% 51%
Protein: 18.82 g
Fats: 20.18 g
Carbs: 8.86 g
Water: 50.52 g
Other: 1.62 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 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
16% 24% 61%
Saturated Fat: Sat. Fat 2.918 g
Monounsaturated Fat: Mono. Fat 4.456 g
Polyunsaturated fat: Poly. Fat 11.39 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
~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.
Tofu, fried Soybean raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu, fried Soybean raw Opinion
Calories 270kcal 446kcal Soybean raw
Protein 18.82g 36.49g Soybean raw
Fats 20.18g 19.94g Tofu, fried
Vitamin C 0mg 6mg Soybean raw
Net carbs 4.96g 20.86g Soybean raw
Carbs 8.86g 30.16g Soybean raw
Magnesium 60mg 280mg Soybean raw
Calcium 372mg 277mg Tofu, fried
Potassium 146mg 1797mg Soybean raw
Iron 4.87mg 15.7mg Soybean raw
Sugar 2.72g 7.33g Tofu, fried
Fiber 3.9g 9.3g Soybean raw
Copper 0.398mg 1.658mg Soybean raw
Zinc 1.99mg 4.89mg Soybean raw
Phosphorus 287mg 704mg Soybean raw
Sodium 16mg 2mg Soybean raw
Vitamin A 27IU 22IU Tofu, fried
Vitamin A 1µg 1µg
Vitamin E 0.04mg 0.85mg Soybean raw
Manganese 1.495mg 2.517mg Soybean raw
Selenium 28.5µg 17.8µg Tofu, fried
Vitamin B1 0.17mg 0.874mg Soybean raw
Vitamin B2 0.05mg 0.87mg Soybean raw
Vitamin B3 0.1mg 1.623mg Soybean raw
Vitamin B5 0.14mg 0.793mg Soybean raw
Vitamin B6 0.099mg 0.377mg Soybean raw
Vitamin K 7.8µg 47µg Soybean raw
Folate 27µg 375µg Soybean raw
Choline 106.3mg 115.9mg Soybean raw
Saturated Fat 2.918g 2.884g Soybean raw
Monounsaturated Fat 4.456g 4.404g Tofu, fried
Polyunsaturated fat 11.39g 11.255g Tofu, fried
Tryptophan 0.268mg 0.591mg Soybean raw
Threonine 0.701mg 1.766mg Soybean raw
Isoleucine 0.852mg 1.971mg Soybean raw
Leucine 1.306mg 3.309mg Soybean raw
Lysine 1.131mg 2.706mg Soybean raw
Methionine 0.22mg 0.547mg Soybean raw
Phenylalanine 0.837mg 2.122mg Soybean raw
Valine 0.867mg 2.029mg Soybean raw
Histidine 0.499mg 1.097mg Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu, fried Soybean raw
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
14%
Tofu, fried
83%
Soybean raw
Minerals Daily Need Coverage Score
101%
Tofu, fried
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Tofu, fried
Tofu, fried is lower in Sugar (difference - 4.61g)
Which food is lower in glycemic index?
Tofu, fried
Tofu, fried is lower in glycemic index (difference - 14)
Which food is cheaper?
Tofu, fried
Tofu, fried is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 0.034g)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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, fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172451/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.