Tofu vs. Soybean — Health Impact and Nutrition Comparison

Calories

Soybeans have a slightly higher calories than tofu. They contain 172 calories per 100g, while tofu has 144 calories per 100g.

Vitamins

Soybeans are a winner in the vitamin category. They contain three times more vitamin B2 and more vitamins C, E, B5, B6, K, folate, and choline. 

However, tofu has 10 times higher vitamin A content than soybeans.

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

0

100 g 300 g 0.25 block - 81g0.5 cup - 126g

Soybean

8

100 g 300 g 1 tbsp - 10.7g1 cup - 172g

Contains more Vitamin CVitamin C	+750%
Contains more Vitamin B2Vitamin B2	+179.4%
Contains more Vitamin B5Vitamin B5	+34.6%
Contains more Vitamin B6Vitamin B6	+154.3%
Contains more FolateFolate	+86.2%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.155mg

~equal in Vitamin B3 ~0.399mg

~equal in Vitamin B12 ~0µg

Minerals

Soybeans have more magnesium, potassium, iron, phosphorus, and sodium, while tofu contains more calcium (due to preparation steps), zinc, manganese, and selenium.

Both have a similar amount of copper.

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

4

100 g 300 g 0.25 block - 81g0.5 cup - 126g

Soybean

5

100 g 300 g 1 tbsp - 10.7g1 cup - 172g

Contains more CalciumCalcium	+569.6%
Contains more ZincZinc	+36.5%
Contains more ManganeseManganese	+43.3%
Contains more SeleniumSelenium	+138.4%

Contains more MagnesiumMagnesium	+48.3%
Contains more PotassiumPotassium	+117.3%
Contains more IronIron	+93.2%
Contains more PhosphorusPhosphorus	+28.9%
Contains less SodiumSodium	-92.9%

~equal in Copper ~0.407mg

Fats

Both foods contain similar amounts of fat; however, the types of fat are different in each. Soybeans, in particular, have more polyunsaturated fat (5g).

Protein

The amounts of protein in soybeans and tofu are almost equal: soybeans contain 18.21g, and tofu has 17.17g of protein per 100g. Both contain essential amino acids, such as lysine, histidine, and phenylalanine.

Carbs

Soybeans have almost 4 times more carbs than tofu. Due to the tofu preparation process, much of the soybean’s fiber and carbohydrate content is removed.

Soybeans have 8.36g of carbs per 100g, while tofu has only 2.78g of carbs.

Oxalates

Soybeans have 37 times more oxalates than tofu. Again, tofu has lower oxalates due to its making process, which is when many of the oxalates are removed. 

Soybeans have 224mg of oxalates per 100g, while tofu offers only 6mg of oxalates. Tofu can be a good choice in low-oxalate diets.

Glycemic Index

Tofu and soybeans have similar glycemic indexes, 14 and 15, accordingly.

Cancer 

Isoflavones in soybeans and tofu are plant-based compounds with antioxidant properties that may help reduce cancer risk. Studies suggest that soy isoflavones modulate estrogen activity, potentially lowering the risk of hormone-dependent cancers, such as breast and prostate cancer (2).

Diabetes

Soybeans and tofu are low in carbohydrates and high in protein, which helps maintain stable blood sugar levels. Phytochemicals have been linked to improved insulin sensitivity, reducing the risk of type 2 diabetes. A meta-analysis in The American Journal of Clinical Nutrition (2019) concluded that soy protein intake positively affects glucose metabolism and insulin sensitivity (3).

Cardiovascular Health

According to FDA, 25 grams of soy protein daily as part of a low-saturated-fat diet may reduce heart disease risk. Soy protein can lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Isoflavones in soy also improve arterial elasticity and reduce inflammation, key factors in cardiovascular health. A study in The Journal of Nutrition (2020) found consistent cholesterol-lowering effects with soy protein consumption (4).