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  6. Tofu vs. Edamame

Tofu vs. Edamame — In-Depth Nutrition Comparison

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How are tofu and edamame different?

  • Tofu is richer in calcium, selenium, and manganese, while edamame is higher in folate, fiber, vitamin C, potassium, and vitamin B5.
  • Edamame covers your daily need for folate, 71% more than tofu.
  • Tofu contains 22 times more selenium than edamame. Tofu contains 17.4µg of selenium, while edamame contains 0.8µg.

Tofu, raw, firm, prepared with calcium sulfate and Edamame, frozen, prepared types were used in this article.

Infographic

Tofu vs Edamame 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more CalciumCalcium +984.1%
Contains more IronIron +17.2%
Contains more ZincZinc +14.6%
Contains more PhosphorusPhosphorus +12.4%
Contains more ManganeseManganese +15.3%
Contains more SeleniumSelenium +2075%
Contains more MagnesiumMagnesium +10.3%
Contains more PotassiumPotassium +84%
Contains less SodiumSodium -57.1%
~equal in Copper ~0.345mg

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
0
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Edamame
Edamame
10
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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin CVitamin C +2950%
Contains more Vitamin B1Vitamin B1 +26.6%
Contains more Vitamin B2Vitamin B2 +52%
Contains more Vitamin B3Vitamin B3 +140.2%
Contains more Vitamin B5Vitamin B5 +197%
Contains more FolateFolate +972.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Edamame DV% diff.
Folate 29µg 311µg 71%
Calcium 683mg 63mg 62%
Selenium 17.4µg 0.8µg 30%
Vitamin K 26.7µg 22%
Polyunsaturated fat 4.921g 2.156g 18%
Fiber 2.3g 5.2g 12%
Protein 17.27g 11.91g 11%
Choline 56.3mg 10%
Manganese 1.181mg 1.024mg 7%
Vitamin C 0.2mg 6.1mg 7%
Potassium 237mg 436mg 6%
Iron 2.66mg 2.27mg 5%
Vitamin E 0.68mg 5%
Fats 8.72g 5.2g 5%
Vitamin B5 0.133mg 0.395mg 5%
Vitamin B1 0.158mg 0.2mg 4%
Vitamin B2 0.102mg 0.155mg 4%
Copper 0.378mg 0.345mg 4%
Phosphorus 190mg 169mg 3%
Saturated fat 1.261g 0.62g 3%
Vitamin B3 0.381mg 0.915mg 3%
Vitamin A 15µg 2%
Zinc 1.57mg 1.37mg 2%
Monounsaturated fat 1.925g 1.282g 2%
Carbs 2.78g 8.91g 2%
Calories 144kcal 121kcal 1%
Vitamin B6 0.092mg 0.1mg 1%
Starch 1.51g 1%
Magnesium 58mg 64mg 1%
Net carbs 0.48g 3.71g N/A
Sugar 2.18g N/A
Sodium 14mg 6mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.235mg 0.126mg 0%
Threonine 0.785mg 0.331mg 0%
Isoleucine 0.849mg 0.3mg 0%
Leucine 1.392mg 0.745mg 0%
Lysine 0.883mg 0.745mg 0%
Methionine 0.211mg 0.141mg 0%
Phenylalanine 0.835mg 0.488mg 0%
Valine 0.87mg 0.324mg 0%
Histidine 0.431mg 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more ProteinProtein +45%
Contains more FatsFats +67.7%
Contains more OtherOther +15.7%
Contains more CarbsCarbs +220.5%
~equal in Water ~72.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains more Mono. FatMonounsaturated fat +50.2%
Contains more Poly. FatPolyunsaturated fat +128.2%
Contains less Sat. FatSaturated fat -50.8%

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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/172475/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.