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  6. Tofu vs. Soybean meal

Tofu vs. Soybean meal — In-Depth Nutrition Comparison

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What are the main differences between tofu and soybean meal?

  • Soybean meal has more copper, manganese, iron, phosphorus, folate, potassium, magnesium, vitamin B1, vitamin B6, and zinc than tofu.
  • Soybean meal's daily need coverage for copper is 201% higher.
  • Soybean meal has a higher glycemic index (68) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Soy meal, defatted, raw types in this comparison.

Infographic

Tofu vs Soybean meal 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
2
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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more CalciumCalcium +43.4%
Contains more SeleniumSelenium +169.7%
Contains more MagnesiumMagnesium +920%
Contains more PotassiumPotassium +1957.9%
Contains more IronIron +155.6%
Contains more CopperCopper +936.3%
Contains more ZincZinc +532.5%
Contains more PhosphorusPhosphorus +622.7%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +528.1%

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
4
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +753.1%
Contains more Vitamin B2Vitamin B2 +382.7%
Contains more Vitamin B3Vitamin B3 +1226.7%
Contains more Vitamin B5Vitamin B5 +2805.9%
Contains more Vitamin B6Vitamin B6 +1110.6%
Contains more FolateFolate +1920%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Soybean meal DV% diff.
Copper 0.193mg 2mg 201%
Manganese 0.605mg 3.8mg 139%
Iron 5.36mg 13.7mg 104%
Phosphorus 97mg 701mg 86%
Protein 8.08g 49.2g 82%
Folate 15µg 303µg 72%
Potassium 121mg 2490mg 70%
Magnesium 30mg 306mg 66%
Vitamin B1 0.081mg 0.691mg 51%
Vitamin B6 0.047mg 0.569mg 40%
Zinc 0.8mg 5.06mg 39%
Vitamin B5 0.068mg 1.976mg 38%
Vitamin B3 0.195mg 2.587mg 15%
Vitamin B2 0.052mg 0.251mg 15%
Calories 76kcal 337kcal 13%
Calcium 350mg 244mg 11%
Polyunsaturated fat 2.699g 1.045g 11%
Carbs 1.87g 35.89g 11%
Selenium 8.9µg 3.3µg 10%
Choline 28.8mg 5%
Fats 4.78g 2.39g 4%
Saturated fat 0.691g 0.268g 2%
Vitamin K 2.4µg 2%
Monounsaturated fat 1.056g 0.409g 2%
Fiber 0.3g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 35.89g N/A
Sugar 0.62g N/A
Sodium 7mg 3mg 0%
Vitamin A 2µg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.653mg 0%
Threonine 0.402mg 1.952mg 0%
Isoleucine 0.435mg 2.18mg 0%
Leucine 0.713mg 3.66mg 0%
Lysine 0.452mg 2.991mg 0%
Methionine 0.108mg 0.606mg 0%
Phenylalanine 0.428mg 2.346mg 0%
Valine 0.446mg 2.243mg 0%
Histidine 0.221mg 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +100%
Contains more WaterWater +1118.3%
Contains more ProteinProtein +508.9%
Contains more CarbsCarbs +1819.3%
Contains more OtherOther +675%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +158.2%
Contains more Poly. FatPolyunsaturated fat +158.3%
Contains less Sat. FatSaturated fat -61.2%

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 meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.