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Tofu vs Soybean - In-Depth Nutrition Comparison

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A recap on differences between Tofu and Soybean

  • Soybean is higher than Tofu in Copper, Iron, Folate, Phosphorus, Manganese, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Zinc.
  • Soybean covers your daily Copper needs 163% more than Tofu.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Soybeans, mature seeds, raw.

Infographic

Tofu vs Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
1
:
Contains more Calcium +26.4%
Contains more Iron +192.9%
Contains more Potassium +1385.1%
Contains more Magnesium +833.3%
Contains more Copper +759.1%
Contains more Zinc +511.3%
Contains more Phosphorus +625.8%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Contains more Calcium +26.4%
Contains more Iron +192.9%
Contains more Potassium +1385.1%
Contains more Magnesium +833.3%
Contains more Copper +759.1%
Contains more Zinc +511.3%
Contains more Phosphorus +625.8%
Contains less Sodium -71.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
1
:
Contains more Vitamin A +286.4%
Contains more Vitamin C +5900%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +979%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +732.3%
Contains more Vitamin B5 +1066.2%
Contains more Vitamin B6 +702.1%
Contains more Vitamin K +1858.3%
Contains more Folate +2400%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Contains more Vitamin A +286.4%
Contains more Vitamin C +5900%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +979%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +732.3%
Contains more Vitamin B5 +1066.2%
Contains more Vitamin B6 +702.1%
Contains more Vitamin K +1858.3%
Contains more Folate +2400%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
85
Soybean
Mineral Summary Score
58
Tofu
252
Soybean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
48%
Tofu
219%
Soybean
Carbohydrates
2%
Tofu
30%
Soybean
Fats
22%
Tofu
92%
Soybean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Soybean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Soybean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.71g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.193g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Tofu Soybean Opinion
Calories 76 446 Soybean
Protein 8.08 36.49 Soybean
Fats 4.78 19.94 Soybean
Vitamin C 0.1 6 Soybean
Carbs 1.87 30.16 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 15.7 Soybean
Calcium 350 277 Tofu
Potassium 121 1797 Soybean
Magnesium 30 280 Soybean
Sugar 0.62 7.33 Tofu
Fiber 0.3 9.3 Soybean
Copper 0.193 1.658 Soybean
Zinc 0.8 4.89 Soybean
Starch
Phosphorus 97 704 Soybean
Sodium 7 2 Soybean
Vitamin A 85 22 Tofu
Vitamin E 0.01 0.85 Soybean
Vitamin D 0 0
Vitamin B1 0.081 0.874 Soybean
Vitamin B2 0.052 0.87 Soybean
Vitamin B3 0.195 1.623 Soybean
Vitamin B5 0.068 0.793 Soybean
Vitamin B6 0.047 0.377 Soybean
Vitamin B12 0 0
Vitamin K 2.4 47 Soybean
Folate 15 375 Soybean
Trans Fat 0 0
Saturated Fat 0.691 2.884 Tofu
Monounsaturated Fat 1.056 4.404 Soybean
Polyunsaturated fat 2.699 11.255 Soybean
Tryptophan 0.12 0.591 Soybean
Threonine 0.402 1.766 Soybean
Isoleucine 0.435 1.971 Soybean
Leucine 0.713 3.309 Soybean
Lysine 0.452 2.706 Soybean
Methionine 0.108 0.547 Soybean
Phenylalanine 0.428 2.122 Soybean
Valine 0.446 2.029 Soybean
Histidine 0.221 1.097 Soybean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.