Tofu vs. Soba — In-Depth Nutrition Comparison
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Important differences between tofu and soba
- Soba has less iron, calcium, copper, phosphorus, manganese, zinc, polyunsaturated fat, and monounsaturated fat.
- Tofu's daily need coverage for iron is 61% more.
- Tofu has 88 times more calcium than soba. Tofu has 350mg of calcium, while soba has 4mg.
- Soba has a higher glycemic index than tofu.
The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Noodles, japanese, soba, cooked.
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 | +233.3% |
| Contains more CalciumCalcium | +8650% |
| Contains more PotassiumPotassium | +245.7% |
| Contains more IronIron | +1016.7% |
| Contains more CopperCopper | +2312.5% |
| Contains more ZincZinc | +566.7% |
| Contains more PhosphorusPhosphorus | +288% |
| Contains less SodiumSodium | -88.3% |
| Contains more ManganeseManganese | +61.8% |
| Contains more SeleniumSelenium | +∞% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +17.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +114.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +16% |
| Contains more Vitamin B3Vitamin B3 | +161.5% |
| Contains more Vitamin B5Vitamin B5 | +245.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.48mg | 61% |
| Calcium | 350mg | 4mg | 35% |
| Copper | 0.193mg | 0.008mg | 21% |
| Polyunsaturated fat | 2.699g | 0.031g | 18% |
| Selenium | 8.9µg | 16% | |
| Manganese | 0.605mg | 0.374mg | 10% |
| Phosphorus | 97mg | 25mg | 10% |
| Fats | 4.78g | 0.1g | 7% |
| Carbs | 1.87g | 21.44g | 7% |
| Zinc | 0.8mg | 0.12mg | 6% |
| Protein | 8.08g | 5.06g | 6% |
| Choline | 28.8mg | 5% | |
| Magnesium | 30mg | 9mg | 5% |
| Vitamin B5 | 0.068mg | 0.235mg | 3% |
| Saturated fat | 0.691g | 0.019g | 3% |
| Potassium | 121mg | 35mg | 3% |
| Monounsaturated fat | 1.056g | 0.026g | 3% |
| Vitamin K | 2.4µg | 2% | |
| Sodium | 7mg | 60mg | 2% |
| Folate | 15µg | 7µg | 2% |
| Vitamin B2 | 0.052mg | 0.026mg | 2% |
| Vitamin B3 | 0.195mg | 0.51mg | 2% |
| Calories | 76kcal | 99kcal | 1% |
| Vitamin B1 | 0.081mg | 0.094mg | 1% |
| Vitamin B6 | 0.047mg | 0.04mg | 1% |
| Fiber | 0.3g | 1% | |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 21.44g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.072mg | 0% |
| Threonine | 0.402mg | 0.177mg | 0% |
| Isoleucine | 0.435mg | 0.195mg | 0% |
| Leucine | 0.713mg | 0.33mg | 0% |
| Lysine | 0.452mg | 0.214mg | 0% |
| Methionine | 0.108mg | 0.072mg | 0% |
| Phenylalanine | 0.428mg | 0.217mg | 0% |
| Valine | 0.446mg | 0.249mg | 0% |
| Histidine | 0.221mg | 0.119mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +59.7% |
| Contains more FatsFats | +4680% |
| Contains more WaterWater | +15.8% |
| Contains more OtherOther | +84.6% |
| Contains more CarbsCarbs | +1046.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3961.5% |
| Contains more Poly. FatPolyunsaturated fat | +8606.5% |
| Contains less Sat. FatSaturated fat | -97.3% |