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  6. Tofu vs. Soy sauce

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 from 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.

Infographic

Tofu vs Soy sauce 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
8
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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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.
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 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% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
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
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
17% 21% 62%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated Fat +2087.5%
Contains more Poly. FatPolyunsaturated fat +1771.1%
Contains less Sat. FatSaturated Fat -94.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Soy sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Soy sauce Opinion
Calories 144kcal 53kcal Tofu
Protein 17.27g 8.14g Tofu
Fats 8.72g 0.57g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 4.13g Soy sauce
Carbs 2.78g 4.93g Soy sauce
Magnesium 58mg 74mg Soy sauce
Calcium 683mg 33mg Tofu
Potassium 237mg 435mg Soy sauce
Iron 2.66mg 1.45mg Tofu
Sugar 0.4g Tofu
Fiber 2.3g 0.8g Tofu
Copper 0.378mg 0.043mg Tofu
Zinc 1.57mg 0.87mg Tofu
Phosphorus 190mg 166mg Tofu
Sodium 14mg 5493mg Tofu
Vitamin A 166IU 0IU Tofu
Manganese 1.181mg 1.018mg Tofu
Selenium 17.4µg 0.5µg Tofu
Vitamin B1 0.158mg 0.033mg Tofu
Vitamin B2 0.102mg 0.165mg Soy sauce
Vitamin B3 0.381mg 2.196mg Soy sauce
Vitamin B5 0.133mg 0.297mg Soy sauce
Vitamin B6 0.092mg 0.148mg Soy sauce
Folate 29µg 14µg Tofu
Choline 18.3mg Soy sauce
Saturated Fat 1.261g 0.073g Soy sauce
Monounsaturated Fat 1.925g 0.088g Tofu
Polyunsaturated fat 4.921g 0.263g Tofu
Tryptophan 0.235mg 0.096mg Tofu
Threonine 0.785mg 0.271mg Tofu
Isoleucine 0.849mg 0.318mg Tofu
Leucine 1.392mg 0.537mg Tofu
Lysine 0.883mg 0.381mg Tofu
Methionine 0.211mg 0.097mg Tofu
Phenylalanine 0.835mg 0.353mg Tofu
Valine 0.87mg 0.332mg Tofu
Histidine 0.431mg 0.174mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Tofu
12%
Soy sauce
Minerals Daily Need Coverage Score
87%
Tofu
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 5479mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 1.188g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.