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Tofu vs Soybean meal - In-Depth Nutrition Comparison

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A recap on differences between Tofu and Soybean meal

  • Tofu is higher in Calcium, yet Soybean meal is higher in Copper, Iron, Manganese, Phosphorus, Folate, Potassium, Magnesium, Vitamin B1, and Vitamin B5.
  • Soybean meal covers your daily Copper needs 180% more than Tofu.
  • Tofu contains 3 times more Calcium than Soybean meal. While Tofu contains 683mg of Calcium, Soybean meal contains only 244mg.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Soy meal, defatted, raw.

Infographic

Tofu vs Soybean meal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +179.9%
Contains more Iron +415%
Contains more Magnesium +427.6%
Contains more Phosphorus +268.9%
Contains more Potassium +950.6%
Contains less Sodium -78.6%
Contains more Zinc +222.3%
Contains more Copper +429.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Contains more Calcium +179.9%
Contains more Iron +415%
Contains more Magnesium +427.6%
Contains more Phosphorus +268.9%
Contains more Potassium +950.6%
Contains less Sodium -78.6%
Contains more Zinc +222.3%
Contains more Copper +429.1%

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
2
:
Contains more Vitamin A +315%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +337.3%
Contains more Vitamin B2 +146.1%
Contains more Vitamin B3 +579%
Contains more Vitamin B5 +1385.7%
Contains more Vitamin B6 +518.5%
Contains more Folate +944.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Contains more Vitamin A +315%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +337.3%
Contains more Vitamin B2 +146.1%
Contains more Vitamin B3 +579%
Contains more Vitamin B5 +1385.7%
Contains more Vitamin B6 +518.5%
Contains more Folate +944.8%

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 meal
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Soybean meal Opinion
Net carbs 0.48g 35.89g Soybean meal
Protein 17.27g 49.2g Soybean meal
Fats 8.72g 2.39g Tofu
Carbs 2.78g 35.89g Soybean meal
Calories 144kcal 337kcal Soybean meal
Starch g g
Fructose g g
Sugar g g
Fiber 2.3g g Tofu
Calcium 683mg 244mg Tofu
Iron 2.66mg 13.7mg Soybean meal
Magnesium 58mg 306mg Soybean meal
Phosphorus 190mg 701mg Soybean meal
Potassium 237mg 2490mg Soybean meal
Sodium 14mg 3mg Soybean meal
Zinc 1.57mg 5.06mg Soybean meal
Copper 0.378mg 2mg Soybean meal
Vitamin A 166IU 40IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.691mg Soybean meal
Vitamin B2 0.102mg 0.251mg Soybean meal
Vitamin B3 0.381mg 2.587mg Soybean meal
Vitamin B5 0.133mg 1.976mg Soybean meal
Vitamin B6 0.092mg 0.569mg Soybean meal
Folate 29µg 303µg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.235mg 0.653mg Soybean meal
Threonine 0.785mg 1.952mg Soybean meal
Isoleucine 0.849mg 2.18mg Soybean meal
Leucine 1.392mg 3.66mg Soybean meal
Lysine 0.883mg 2.991mg Soybean meal
Methionine 0.211mg 0.606mg Soybean meal
Phenylalanine 0.835mg 2.346mg Soybean meal
Valine 0.87mg 2.243mg Soybean meal
Histidine 0.431mg 1.212mg Soybean meal
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.268g Soybean meal
Monounsaturated Fat 1.925g 0.409g Tofu
Polyunsaturated fat 4.921g 1.045g Tofu

Which food is preferable for your diet?

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

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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
11
Tofu
63
Soybean meal
Mineral Summary Score
77
Tofu
266
Soybean meal

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
104%
Tofu
295%
Soybean meal
Carbohydrates
3%
Tofu
36%
Soybean meal
Fats
40%
Tofu
11%
Soybean meal

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 53)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 0.993g)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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/172475/nutrients
  2. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.