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Tofu vs Soybean meal - In-Depth Nutrition Comparison

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What are the main differences between Tofu and Soybean meal?

  • Soybean meal has more Copper, Manganese, Iron, Phosphorus, Folate, Potassium, Magnesium, Vitamin B1, Vitamin B6, and Zinc than Tofu.
  • Soybean meal's daily need coverage for Copper is 201% higher.

We used Tofu, raw, regular, prepared with calcium sulfate and Soy meal, defatted, raw types in this comparison.

Infographic

Tofu vs Soybean meal 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 +43.4%
Contains more Iron +155.6%
Contains more Potassium +1957.9%
Contains more Magnesium +920%
Contains more Copper +936.3%
Contains more Zinc +532.5%
Contains more Phosphorus +622.7%
Contains less Sodium -57.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 514% 74% 220% 219% 667% 138% 301% 1%
Contains more Calcium +43.4%
Contains more Iron +155.6%
Contains more Potassium +1957.9%
Contains more Magnesium +920%
Contains more Copper +936.3%
Contains more Zinc +532.5%
Contains more Phosphorus +622.7%
Contains less Sodium -57.1%

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
4
:
Contains more Vitamin C +∞%
Contains more Vitamin A +112.5%
Contains more Vitamin B1 +753.1%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +1226.7%
Contains more Vitamin B5 +2805.9%
Contains more Vitamin B6 +1110.6%
Contains more Folate +1920%
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 0% 3% 0% 0% 173% 58% 49% 119% 132% 0% 0% 228%
Contains more Vitamin C +∞%
Contains more Vitamin A +112.5%
Contains more Vitamin B1 +753.1%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +1226.7%
Contains more Vitamin B5 +2805.9%
Contains more Vitamin B6 +1110.6%
Contains more Folate +1920%

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
63
Soybean meal
Mineral Summary Score
58
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
48%
Tofu
295%
Soybean meal
Carbohydrates
2%
Tofu
36%
Soybean meal
Fats
22%
Tofu
11%
Soybean meal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Soybean meal
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 glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 53)
Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 0.423g)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
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 ($)
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.

All nutrients comparison - raw data values

Nutrient Tofu Soybean meal Opinion
Calories 76 337 Soybean meal
Protein 8.08 49.2 Soybean meal
Fats 4.78 2.39 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 35.89 Soybean meal
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 13.7 Soybean meal
Calcium 350 244 Tofu
Potassium 121 2490 Soybean meal
Magnesium 30 306 Soybean meal
Sugar 0.62 Soybean meal
Fiber 0.3 Tofu
Copper 0.193 2 Soybean meal
Zinc 0.8 5.06 Soybean meal
Starch
Phosphorus 97 701 Soybean meal
Sodium 7 3 Soybean meal
Vitamin A 85 40 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.691 Soybean meal
Vitamin B2 0.052 0.251 Soybean meal
Vitamin B3 0.195 2.587 Soybean meal
Vitamin B5 0.068 1.976 Soybean meal
Vitamin B6 0.047 0.569 Soybean meal
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 15 303 Soybean meal
Trans Fat 0 0
Saturated Fat 0.691 0.268 Soybean meal
Monounsaturated Fat 1.056 0.409 Tofu
Polyunsaturated fat 2.699 1.045 Tofu
Tryptophan 0.12 0.653 Soybean meal
Threonine 0.402 1.952 Soybean meal
Isoleucine 0.435 2.18 Soybean meal
Leucine 0.713 3.66 Soybean meal
Lysine 0.452 2.991 Soybean meal
Methionine 0.108 0.606 Soybean meal
Phenylalanine 0.428 2.346 Soybean meal
Valine 0.446 2.243 Soybean meal
Histidine 0.221 1.212 Soybean meal
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 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.