Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Soybean raw

Tofu vs. Soybean raw — In-Depth Nutrition Comparison

Compare

The main differences between tofu and soybean raw

  • Tofu is richer in calcium, yet soybean raw is richer in iron, copper, folate, phosphorus, vitamin B1, vitamin B2, manganese, magnesium, and potassium.
  • Daily need coverage for iron for soybean raw is 163% higher.
  • Tofu contains 2 times more calcium than soybean raw. Tofu contains 683mg of calcium, while soybean raw contains 277mg.

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

Infographic

Tofu vs Soybean raw 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
1
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more CalciumCalcium +146.6%
Contains more MagnesiumMagnesium +382.8%
Contains more PotassiumPotassium +658.2%
Contains more IronIron +490.2%
Contains more CopperCopper +338.6%
Contains more ZincZinc +211.5%
Contains more PhosphorusPhosphorus +270.5%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +113.1%
~equal in Selenium ~17.8µg

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
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 0.67% 0% 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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin B1Vitamin B1 +453.2%
Contains more Vitamin B2Vitamin B2 +752.9%
Contains more Vitamin B3Vitamin B3 +326%
Contains more Vitamin B5Vitamin B5 +496.2%
Contains more Vitamin B6Vitamin B6 +309.8%
Contains more FolateFolate +1193.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Soybean raw DV% diff.
Iron 2.66mg 15.7mg 163%
Copper 0.378mg 1.658mg 142%
Folate 29µg 375µg 87%
Phosphorus 190mg 704mg 73%
Vitamin B1 0.158mg 0.874mg 60%
Vitamin B2 0.102mg 0.87mg 59%
Manganese 1.181mg 2.517mg 58%
Magnesium 58mg 280mg 53%
Potassium 237mg 1797mg 46%
Polyunsaturated fat 4.921g 11.255g 42%
Calcium 683mg 277mg 41%
Vitamin K 47µg 39%
Protein 17.27g 36.49g 38%
Zinc 1.57mg 4.89mg 30%
Fiber 2.3g 9.3g 28%
Vitamin B6 0.092mg 0.377mg 22%
Choline 115.9mg 21%
Fats 8.72g 19.94g 17%
Calories 144kcal 446kcal 15%
Vitamin B5 0.133mg 0.793mg 13%
Carbs 2.78g 30.16g 9%
Vitamin B3 0.381mg 1.623mg 8%
Saturated fat 1.261g 2.884g 7%
Monounsaturated fat 1.925g 4.404g 6%
Vitamin C 0.2mg 6mg 6%
Vitamin E 0.85mg 6%
Selenium 17.4µg 17.8µg 1%
Sodium 14mg 2mg 1%
Net carbs 0.48g 20.86g N/A
Sugar 7.33g N/A
Vitamin A 1µg 0%
Tryptophan 0.235mg 0.591mg 0%
Threonine 0.785mg 1.766mg 0%
Isoleucine 0.849mg 1.971mg 0%
Leucine 1.392mg 3.309mg 0%
Lysine 0.883mg 2.706mg 0%
Methionine 0.211mg 0.547mg 0%
Phenylalanine 0.835mg 2.122mg 0%
Valine 0.87mg 2.029mg 0%
Histidine 0.431mg 1.097mg 0%

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +717.7%
Contains more ProteinProtein +111.3%
Contains more FatsFats +128.7%
Contains more CarbsCarbs +984.9%
Contains more OtherOther +247.9%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -56.3%
Contains more Mono. FatMonounsaturated fat +128.8%
Contains more Poly. FatPolyunsaturated fat +128.7%

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 raw - 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.