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Tofu vs. Soy sauce — In-Depth Nutrition Comparison

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Significant differences between tofu and soy sauce

  • Tofu has more iron, calcium, copper, and selenium; however, soy sauce is richer in manganese, vitamin B3, magnesium, phosphorus, and potassium.
  • Soy sauce covers your daily sodium needs 239% more than tofu.
  • Soy sauce has 18 times less selenium than tofu. Tofu has 8.9µg of selenium, while soy sauce has 0.5µg.
  • Tofu contains less sodium.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Soy sauce made from soy and wheat (shoyu).

Infographic

Tofu vs Soy sauce 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +960.6%
Contains more IronIron +269.7%
Contains more CopperCopper +348.8%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +1680%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +259.5%
Contains more PhosphorusPhosphorus +71.1%
Contains more ManganeseManganese +68.3%
~equal in Zinc ~0.87mg

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
5
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +145.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +57.4%
Contains more Vitamin B2Vitamin B2 +217.3%
Contains more Vitamin B3Vitamin B3 +1026.2%
Contains more Vitamin B5Vitamin B5 +336.8%
Contains more Vitamin B6Vitamin B6 +214.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Tofu Soy sauce DV% diff.
Sodium 7mg 5493mg 239%
Iron 5.36mg 1.45mg 49%
Calcium 350mg 33mg 32%
Manganese 0.605mg 1.018mg 18%
Copper 0.193mg 0.043mg 17%
Polyunsaturated fat 2.699g 0.263g 16%
Selenium 8.9µg 0.5µg 15%
Vitamin B3 0.195mg 2.196mg 13%
Magnesium 30mg 74mg 10%
Phosphorus 97mg 166mg 10%
Vitamin B2 0.052mg 0.165mg 9%
Potassium 121mg 435mg 9%
Vitamin B6 0.047mg 0.148mg 8%
Fats 4.78g 0.57g 6%
Vitamin B5 0.068mg 0.297mg 5%
Vitamin B1 0.081mg 0.033mg 4%
Saturated fat 0.691g 0.073g 3%
Vitamin K 2.4µg 0µg 2%
Fiber 0.3g 0.8g 2%
Monounsaturated fat 1.056g 0.088g 2%
Choline 28.8mg 18.3mg 2%
Calories 76kcal 53kcal 1%
Zinc 0.8mg 0.87mg 1%
Carbs 1.87g 4.93g 1%
Protein 8.08g 8.14g 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 4.13g N/A
Sugar 0.62g 0.4g N/A
Vitamin E 0.01mg 0mg 0%
Folate 15µg 14µg 0%
Tryptophan 0.12mg 0.096mg 0%
Threonine 0.402mg 0.271mg 0%
Isoleucine 0.435mg 0.318mg 0%
Leucine 0.713mg 0.537mg 0%
Lysine 0.452mg 0.381mg 0%
Methionine 0.108mg 0.097mg 0%
Phenylalanine 0.428mg 0.353mg 0%
Valine 0.446mg 0.332mg 0%
Histidine 0.221mg 0.174mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +738.6%
Contains more WaterWater +18.8%
Contains more CarbsCarbs +163.6%
Contains more OtherOther +2012.5%
~equal in Protein ~8.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +1100%
Contains more Poly. FatPolyunsaturated fat +926.2%
Contains less Sat. FatSaturated fat -89.4%

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.