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  6. Tofu vs. Soba

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, Monounsaturated Fat, and Polyunsaturated 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.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Noodles, japanese, soba, cooked.

Infographic

Tofu vs Soba 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.
Tofu
Tofu
10
:
0
Soba
Soba
Contains more Calcium +8650%
Contains more Iron +1016.7%
Contains more Magnesium +233.3%
Contains more Phosphorus +288%
Contains more Potassium +245.7%
Contains less Sodium -88.3%
Contains more Zinc +566.7%
Contains more Copper +2312.5%
Contains more Manganese +61.8%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +8650%
Contains more Iron +1016.7%
Contains more Magnesium +233.3%
Contains more Phosphorus +288%
Contains more Potassium +245.7%
Contains less Sodium -88.3%
Contains more Zinc +566.7%
Contains more Copper +2312.5%
Contains more Manganese +61.8%

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.
Tofu
Tofu
7
:
3
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +17.5%
Contains more Folate +114.3%
Contains more Vitamin B1 +16%
Contains more Vitamin B3 +161.5%
Contains more Vitamin B5 +245.6%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +17.5%
Contains more Folate +114.3%
Contains more Vitamin B1 +16%
Contains more Vitamin B3 +161.5%
Contains more Vitamin B5 +245.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Soba
Soba
Contains more Protein +59.7%
Contains more Fats +4680%
Contains more Water +15.8%
Contains more Other +84.6%
Contains more Carbs +1046.5%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Protein +59.7%
Contains more Fats +4680%
Contains more Water +15.8%
Contains more Other +84.6%
Contains more Carbs +1046.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +3961.5%
Contains more Polyunsaturated fat +8606.5%
Contains less Saturated Fat -97.3%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +3961.5%
Contains more Polyunsaturated fat +8606.5%
Contains less Saturated Fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Soba
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Soba Opinion
Net carbs 1.57g 21.44g Soba
Protein 8.08g 5.06g Tofu
Fats 4.78g 0.1g Tofu
Carbs 1.87g 21.44g Soba
Calories 76kcal 99kcal Soba
Sugar 0.62g Soba
Fiber 0.3g Tofu
Calcium 350mg 4mg Tofu
Iron 5.36mg 0.48mg Tofu
Magnesium 30mg 9mg Tofu
Phosphorus 97mg 25mg Tofu
Potassium 121mg 35mg Tofu
Sodium 7mg 60mg Tofu
Zinc 0.8mg 0.12mg Tofu
Copper 0.193mg 0.008mg Tofu
Manganese 0.605mg 0.374mg Tofu
Selenium 8.9µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.094mg Soba
Vitamin B2 0.052mg 0.026mg Tofu
Vitamin B3 0.195mg 0.51mg Soba
Vitamin B5 0.068mg 0.235mg Soba
Vitamin B6 0.047mg 0.04mg Tofu
Folate 15µg 7µg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg 0.072mg Tofu
Threonine 0.402mg 0.177mg Tofu
Isoleucine 0.435mg 0.195mg Tofu
Leucine 0.713mg 0.33mg Tofu
Lysine 0.452mg 0.214mg Tofu
Methionine 0.108mg 0.072mg Tofu
Phenylalanine 0.428mg 0.217mg Tofu
Valine 0.446mg 0.249mg Tofu
Histidine 0.221mg 0.119mg Tofu
Saturated Fat 0.691g 0.019g Soba
Monounsaturated Fat 1.056g 0.026g Tofu
Polyunsaturated fat 2.699g 0.031g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Tofu
6%
Soba
Minerals Daily Need Coverage Score
59%
Tofu
10%
Soba

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.672g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.