Tofu vs. Soba — In-Depth Nutrition Comparison
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Differences between tofu and soba
- Tofu has more calcium, copper, manganese, protein, iron, phosphorus, fats, zinc, and magnesium, while soba has more carbs.
- Tofu's daily need coverage for calcium is 68% higher.
- Soba contains 87 times less fats than tofu. Tofu contains 8.72g of fats, while soba contains 0.1g.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of soba is 46.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Noodles, japanese, soba, cooked.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 4mg | 68% |
| Copper | 0.378mg | 0.008mg | 41% |
| Manganese | 1.181mg | 0.374mg | 35% |
| Polyunsaturated fat | 4.921g | 0.031g | 33% |
| Selenium | 17.4µg | 32% | |
| Iron | 2.66mg | 0.48mg | 27% |
| Protein | 17.27g | 5.06g | 24% |
| Phosphorus | 190mg | 25mg | 24% |
| Fats | 8.72g | 0.1g | 13% |
| Zinc | 1.57mg | 0.12mg | 13% |
| Magnesium | 58mg | 9mg | 12% |
| Fiber | 2.3g | 9% | |
| Carbs | 2.78g | 21.44g | 6% |
| Potassium | 237mg | 35mg | 6% |
| Vitamin B2 | 0.102mg | 0.026mg | 6% |
| Folate | 29µg | 7µg | 6% |
| Saturated fat | 1.261g | 0.019g | 6% |
| Vitamin B1 | 0.158mg | 0.094mg | 5% |
| Monounsaturated fat | 1.925g | 0.026g | 5% |
| Vitamin B6 | 0.092mg | 0.04mg | 4% |
| Calories | 144kcal | 99kcal | 2% |
| Sodium | 14mg | 60mg | 2% |
| Vitamin B5 | 0.133mg | 0.235mg | 2% |
| Vitamin B3 | 0.381mg | 0.51mg | 1% |
| Protein per 100 calories | 12g | 5.1g | N/A |
| Calories per 10 g protein | 83kcal | 196kcal | N/A |
| Weight per 100 calories | 69g | 101g | N/A |
| Unsaturated / Saturated Fat ratio | 5.4 | 3 | N/A |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 21.44g | N/A |
| Tryptophan | 0.235mg | 0.072mg | 0% |
| Threonine | 0.785mg | 0.177mg | 0% |
| Isoleucine | 0.849mg | 0.195mg | 0% |
| Leucine | 1.392mg | 0.33mg | 0% |
| Lysine | 0.883mg | 0.214mg | 0% |
| Methionine | 0.211mg | 0.072mg | 0% |
| Phenylalanine | 0.835mg | 0.217mg | 0% |
| Valine | 0.87mg | 0.249mg | 0% |
| Histidine | 0.431mg | 0.119mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +241.3% |
| Contains more FatsFats | +8620% |
| 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% |
