Tofu vs. Soy sauce — In-Depth Nutrition Comparison
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How are tofu and soy sauce different?
- Tofu is higher in calcium, copper, selenium, iron, vitamin B1, manganese, zinc, and fiber; however, soy sauce is richer in vitamin B3.
- Daily need coverage for sodium for soy sauce is 238% higher.
- Tofu contains 35 times more selenium than soy sauce. While tofu contains 17.4µg of selenium, soy sauce contains only 0.5µg.
- Tofu has less sodium.
Tofu, raw, firm, prepared with calcium sulfate and Soy sauce made from soy and wheat (shoyu) are the varieties used in this article.
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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 CalciumCalcium | +1969.7% |
| Contains more IronIron | +83.4% |
| Contains more CopperCopper | +779.1% |
| Contains more ZincZinc | +80.5% |
| Contains more PhosphorusPhosphorus | +14.5% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +16% |
| Contains more SeleniumSelenium | +3380% |
| Contains more MagnesiumMagnesium | +27.6% |
| Contains more PotassiumPotassium | +83.5% |
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 B1Vitamin B1 | +378.8% |
| Contains more FolateFolate | +107.1% |
| Contains more Vitamin B2Vitamin B2 | +61.8% |
| Contains more Vitamin B3Vitamin B3 | +476.4% |
| Contains more Vitamin B5Vitamin B5 | +123.3% |
| Contains more Vitamin B6Vitamin B6 | +60.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 14mg | 5493mg | 238% |
| Calcium | 683mg | 33mg | 65% |
| Copper | 0.378mg | 0.043mg | 37% |
| Polyunsaturated fat | 4.921g | 0.263g | 31% |
| Selenium | 17.4µg | 0.5µg | 31% |
| Protein | 17.27g | 8.14g | 18% |
| Iron | 2.66mg | 1.45mg | 15% |
| Fats | 8.72g | 0.57g | 13% |
| Vitamin B3 | 0.381mg | 2.196mg | 11% |
| Vitamin B1 | 0.158mg | 0.033mg | 10% |
| Manganese | 1.181mg | 1.018mg | 7% |
| Fiber | 2.3g | 0.8g | 6% |
| Zinc | 1.57mg | 0.87mg | 6% |
| Potassium | 237mg | 435mg | 6% |
| Vitamin B2 | 0.102mg | 0.165mg | 5% |
| Saturated fat | 1.261g | 0.073g | 5% |
| Monounsaturated fat | 1.925g | 0.088g | 5% |
| Calories | 144kcal | 53kcal | 5% |
| Magnesium | 58mg | 74mg | 4% |
| Vitamin B6 | 0.092mg | 0.148mg | 4% |
| Folate | 29µg | 14µg | 4% |
| Phosphorus | 190mg | 166mg | 3% |
| Vitamin B5 | 0.133mg | 0.297mg | 3% |
| Choline | 18.3mg | 3% | |
| Carbs | 2.78g | 4.93g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 4.13g | N/A |
| Sugar | 0.4g | N/A | |
| Tryptophan | 0.235mg | 0.096mg | 0% |
| Threonine | 0.785mg | 0.271mg | 0% |
| Isoleucine | 0.849mg | 0.318mg | 0% |
| Leucine | 1.392mg | 0.537mg | 0% |
| Lysine | 0.883mg | 0.381mg | 0% |
| Methionine | 0.211mg | 0.097mg | 0% |
| Phenylalanine | 0.835mg | 0.353mg | 0% |
| Valine | 0.87mg | 0.332mg | 0% |
| Histidine | 0.431mg | 0.174mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +112.2% |
| Contains more FatsFats | +1429.8% |
| Contains more CarbsCarbs | +77.3% |
| Contains more OtherOther | +986.4% |
~equal in
Water
~71.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2087.5% |
| Contains more Poly. FatPolyunsaturated fat | +1771.1% |
| Contains less Sat. FatSaturated fat | -94.2% |
