Tofu vs. Soba — In-Depth Nutrition Comparison
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Differences between Tofu and Soba
- Soba contains less Calcium, Copper, Manganese, Iron, Phosphorus, Zinc, Magnesium, Potassium, and Vitamin B2 than Tofu.
- Tofu's daily need coverage for Calcium is 68% higher.
- Soba contains 66 times less Saturated Fat than Tofu. Tofu contains 1.261g of Saturated Fat, while Soba contains 0.019g.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Noodles, japanese, soba, cooked.
Infographic
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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.
| Contains more MagnesiumMagnesium | +544.4% |
| Contains more CalciumCalcium | +16975% |
| Contains more PotassiumPotassium | +577.1% |
| Contains more IronIron | +454.2% |
| Contains more CopperCopper | +4625% |
| Contains more ZincZinc | +1208.3% |
| Contains more PhosphorusPhosphorus | +660% |
| Contains less SodiumSodium | -76.7% |
| Contains more ManganeseManganese | +215.8% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +68.1% |
| Contains more Vitamin B2Vitamin B2 | +292.3% |
| Contains more Vitamin B6Vitamin B6 | +130% |
| Contains more FolateFolate | +314.3% |
| Contains more Vitamin B3Vitamin B3 | +33.9% |
| Contains more Vitamin B5Vitamin B5 | +76.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +241.3% |
| Contains more FatsFats | +8620% |
| Contains more OtherOther | +259% |
| Contains more CarbsCarbs | +671.2% |
~equal in
Water
~73.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +7303.8% |
| Contains more Poly. FatPolyunsaturated fat | +15774.2% |
| Contains less Sat. FatSaturated Fat | -98.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 144kcal | 99kcal |
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| Protein | 17.27g | 5.06g |
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| Fats | 8.72g | 0.1g |
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| Vitamin C | 0.2mg | 0mg |
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| Net carbs | 0.48g | 21.44g |
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| Carbs | 2.78g | 21.44g |
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| Magnesium | 58mg | 9mg |
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| Calcium | 683mg | 4mg |
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| Potassium | 237mg | 35mg |
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| Iron | 2.66mg | 0.48mg |
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| Fiber | 2.3g |
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| Copper | 0.378mg | 0.008mg |
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| Zinc | 1.57mg | 0.12mg |
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| Phosphorus | 190mg | 25mg |
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| Sodium | 14mg | 60mg |
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| Vitamin A | 166IU | 0IU |
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| Manganese | 1.181mg | 0.374mg |
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| Selenium | 17.4µg |
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| Vitamin B1 | 0.158mg | 0.094mg |
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| Vitamin B2 | 0.102mg | 0.026mg |
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| Vitamin B3 | 0.381mg | 0.51mg |
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| Vitamin B5 | 0.133mg | 0.235mg |
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| Vitamin B6 | 0.092mg | 0.04mg |
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| Folate | 29µg | 7µg |
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| Saturated Fat | 1.261g | 0.019g |
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| Monounsaturated Fat | 1.925g | 0.026g |
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| Polyunsaturated fat | 4.921g | 0.031g |
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| Tryptophan | 0.235mg | 0.072mg |
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| Threonine | 0.785mg | 0.177mg |
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| Isoleucine | 0.849mg | 0.195mg |
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| Leucine | 1.392mg | 0.33mg |
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| Lysine | 0.883mg | 0.214mg |
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| Methionine | 0.211mg | 0.072mg |
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| Phenylalanine | 0.835mg | 0.217mg |
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| Valine | 0.87mg | 0.249mg |
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| Histidine | 0.431mg | 0.119mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
5%
Minerals Daily Need Coverage Score
87%
10%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu is relatively richer in vitamins
Which food is lower in Saturated Fat?
Soba is lower in Saturated Fat (difference - 1.242g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)