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Tofu vs. Soybean — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Soybean?

  • Tofu is richer in Calcium, while Soybean is higher in Copper, Fiber, Phosphorus, Vitamin B2, Vitamin B6, Vitamin K, Magnesium, Potassium, and Folate.
  • Tofu's daily need coverage for Calcium is 25% higher.

We used Tofu, raw, regular, prepared with calcium sulfate and Soybeans, mature cooked, boiled, without salt types in this comparison.

Infographic

Tofu vs Soybean 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
3
:
Contains more Calcium +243.1%
Contains more Selenium +21.9%
Contains more Magnesium +186.7%
Contains more Phosphorus +152.6%
Contains more Potassium +325.6%
Contains less Sodium -85.7%
Contains more Zinc +43.8%
Contains more Copper +110.9%
Contains more Manganese +36.2%
Equal in Iron - 5.14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +243.1%
Contains more Selenium +21.9%
Contains more Magnesium +186.7%
Contains more Phosphorus +152.6%
Contains more Potassium +325.6%
Contains less Sodium -85.7%
Contains more Zinc +43.8%
Contains more Copper +110.9%
Contains more Manganese +36.2%
Equal in Iron - 5.14

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
1
:
Contains more Vitamin A +844.4%
Contains more Vitamin E +3400%
Contains more Vitamin C +1600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +104.6%
Contains more Vitamin B5 +163.2%
Contains more Vitamin B6 +397.9%
Contains more Folate +260%
Contains more Vitamin K +700%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +844.4%
Contains more Vitamin E +3400%
Contains more Vitamin C +1600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +104.6%
Contains more Vitamin B5 +163.2%
Contains more Vitamin B6 +397.9%
Contains more Folate +260%
Contains more Vitamin K +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
1
:
Contains more Water +35.2%
Contains more Protein +125.4%
Contains more Fats +87.7%
Contains more Carbs +347.1%
Contains more Other +165.3%
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Water +35.2%
Contains more Protein +125.4%
Contains more Fats +87.7%
Contains more Carbs +347.1%
Contains more Other +165.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
1
:
Contains less Saturated Fat -46.7%
Contains more Monounsaturated Fat +87.6%
Contains more Polyunsaturated fat +87.6%
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -46.7%
Contains more Monounsaturated Fat +87.6%
Contains more Polyunsaturated fat +87.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Soybean Opinion
Net carbs 1.57g 2.36g Soybean
Protein 8.08g 18.21g Soybean
Fats 4.78g 8.97g Soybean
Carbs 1.87g 8.36g Soybean
Calories 76kcal 172kcal Soybean
Sugar 0.62g 3g Tofu
Fiber 0.3g 6g Soybean
Calcium 350mg 102mg Tofu
Iron 5.36mg 5.14mg Tofu
Magnesium 30mg 86mg Soybean
Phosphorus 97mg 245mg Soybean
Potassium 121mg 515mg Soybean
Sodium 7mg 1mg Soybean
Zinc 0.8mg 1.15mg Soybean
Copper 0.193mg 0.407mg Soybean
Manganese 0.605mg 0.824mg Soybean
Selenium 8.9µg 7.3µg Tofu
Vitamin A 85IU 9IU Tofu
Vitamin E 0.01mg 0.35mg Soybean
Vitamin C 0.1mg 1.7mg Soybean
Vitamin B1 0.081mg 0.155mg Soybean
Vitamin B2 0.052mg 0.285mg Soybean
Vitamin B3 0.195mg 0.399mg Soybean
Vitamin B5 0.068mg 0.179mg Soybean
Vitamin B6 0.047mg 0.234mg Soybean
Folate 15µg 54µg Soybean
Vitamin K 2.4µg 19.2µg Soybean
Tryptophan 0.12mg 0.242mg Soybean
Threonine 0.402mg 0.723mg Soybean
Isoleucine 0.435mg 0.807mg Soybean
Leucine 0.713mg 1.355mg Soybean
Lysine 0.452mg 1.108mg Soybean
Methionine 0.108mg 0.224mg Soybean
Phenylalanine 0.428mg 0.869mg Soybean
Valine 0.446mg 0.831mg Soybean
Histidine 0.221mg 0.449mg Soybean
Saturated Fat 0.691g 1.297g Tofu
Monounsaturated Fat 1.056g 1.981g Soybean
Polyunsaturated fat 2.699g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Soybean
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
23%
Soybean
Minerals Daily Need Coverage Score
59%
Tofu
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.38g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.606g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.