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  6. Tofu vs. Soybean

Tofu vs. Soybean — In-Depth Nutrition Comparison

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A recap on differences between Tofu and Soybean

  • Tofu is higher in Calcium, Selenium, and Manganese, yet Soybean is higher in Iron, Fiber, Vitamin B2, Vitamin B6, Potassium, Phosphorus, and Magnesium.
  • Tofu covers your daily Calcium needs 58% more than Soybean.
  • Tofu contains 2 times more Selenium than Soybean. While Tofu contains 17.4µg of Selenium, Soybean contains only 7.3µg.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Soybeans, mature cooked, boiled, without salt.

Infographic

Tofu vs Soybean 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
4
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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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

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
1
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 5.7% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin AVitamin A +1744.4%
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 D ~0µg
~equal in Vitamin B1 ~0.155mg
~equal in Vitamin B3 ~0.399mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more WaterWater +11.6%
Contains more CarbsCarbs +200.7%
Contains more OtherOther +36.4%
~equal in Protein ~18.21g
~equal in Fats ~8.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
16% 24% 61%
Saturated Fat: Sat. Fat 1.297 g
Monounsaturated Fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
~equal in Saturated Fat ~1.297g
~equal in Monounsaturated Fat ~1.981g
~equal in Polyunsaturated fat ~5.064g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Soybean Opinion
Calories 144kcal 172kcal Soybean
Protein 17.27g 18.21g Soybean
Fats 8.72g 8.97g Soybean
Vitamin C 0.2mg 1.7mg Soybean
Net carbs 0.48g 2.36g Soybean
Carbs 2.78g 8.36g Soybean
Magnesium 58mg 86mg Soybean
Calcium 683mg 102mg Tofu
Potassium 237mg 515mg Soybean
Iron 2.66mg 5.14mg Soybean
Sugar 3g Tofu
Fiber 2.3g 6g Soybean
Copper 0.378mg 0.407mg Soybean
Zinc 1.57mg 1.15mg Tofu
Phosphorus 190mg 245mg Soybean
Sodium 14mg 1mg Soybean
Vitamin A 166IU 9IU Tofu
Vitamin E 0.35mg Soybean
Manganese 1.181mg 0.824mg Tofu
Selenium 17.4µg 7.3µg Tofu
Vitamin B1 0.158mg 0.155mg Tofu
Vitamin B2 0.102mg 0.285mg Soybean
Vitamin B3 0.381mg 0.399mg Soybean
Vitamin B5 0.133mg 0.179mg Soybean
Vitamin B6 0.092mg 0.234mg Soybean
Vitamin K 19.2µg Soybean
Folate 29µg 54µg Soybean
Choline 47.5mg Soybean
Saturated Fat 1.261g 1.297g Tofu
Monounsaturated Fat 1.925g 1.981g Soybean
Polyunsaturated fat 4.921g 5.064g Soybean
Tryptophan 0.235mg 0.242mg Soybean
Threonine 0.785mg 0.723mg Tofu
Isoleucine 0.849mg 0.807mg Tofu
Leucine 1.392mg 1.355mg Tofu
Lysine 0.883mg 1.108mg Soybean
Methionine 0.211mg 0.224mg Soybean
Phenylalanine 0.835mg 0.869mg Soybean
Valine 0.87mg 0.831mg Tofu
Histidine 0.431mg 0.449mg Soybean

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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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
23%
Soybean
Minerals Daily Need Coverage Score
87%
Tofu
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.036g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 1)
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)
Which food is richer in minerals?
?
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.