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Tofu vs. Soybean raw — In-Depth Nutrition Comparison

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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 from 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.
Contains more Calcium +146.6%
Contains more Iron +490.2%
Contains more Magnesium +382.8%
Contains more Phosphorus +270.5%
Contains more Potassium +658.2%
Contains less Sodium -85.7%
Contains more Zinc +211.5%
Contains more Copper +338.6%
Contains more Manganese +113.1%
Equal in Selenium - 17.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +146.6%
Contains more Iron +490.2%
Contains more Magnesium +382.8%
Contains more Phosphorus +270.5%
Contains more Potassium +658.2%
Contains less Sodium -85.7%
Contains more Zinc +211.5%
Contains more Copper +338.6%
Contains more Manganese +113.1%
Equal in Selenium - 17.8

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
1
:
Contains more Vitamin A +654.5%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +453.2%
Contains more Vitamin B2 +752.9%
Contains more Vitamin B3 +326%
Contains more Vitamin B5 +496.2%
Contains more Vitamin B6 +309.8%
Contains more Folate +1193.1%
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 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +654.5%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +453.2%
Contains more Vitamin B2 +752.9%
Contains more Vitamin B3 +326%
Contains more Vitamin B5 +496.2%
Contains more Vitamin B6 +309.8%
Contains more Folate +1193.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +717.7%
Contains more Protein +111.3%
Contains more Fats +128.7%
Contains more Carbs +984.9%
Contains more Other +247.9%
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 Water +717.7%
Contains more Protein +111.3%
Contains more Fats +128.7%
Contains more Carbs +984.9%
Contains more Other +247.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.3%
Contains more Monounsaturated Fat +128.8%
Contains more Polyunsaturated fat +128.7%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -56.3%
Contains more Monounsaturated Fat +128.8%
Contains more Polyunsaturated fat +128.7%

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 raw
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

All nutrients comparison - raw data values

Nutrient Tofu Soybean raw Opinion
Net carbs 0.48g 20.86g Soybean raw
Protein 17.27g 36.49g Soybean raw
Fats 8.72g 19.94g Soybean raw
Carbs 2.78g 30.16g Soybean raw
Calories 144kcal 446kcal Soybean raw
Sugar 7.33g Tofu
Fiber 2.3g 9.3g Soybean raw
Calcium 683mg 277mg Tofu
Iron 2.66mg 15.7mg Soybean raw
Magnesium 58mg 280mg Soybean raw
Phosphorus 190mg 704mg Soybean raw
Potassium 237mg 1797mg Soybean raw
Sodium 14mg 2mg Soybean raw
Zinc 1.57mg 4.89mg Soybean raw
Copper 0.378mg 1.658mg Soybean raw
Manganese 1.181mg 2.517mg Soybean raw
Selenium 17.4µg 17.8µg Soybean raw
Vitamin A 166IU 22IU Tofu
Vitamin A RAE 1µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 0.2mg 6mg Soybean raw
Vitamin B1 0.158mg 0.874mg Soybean raw
Vitamin B2 0.102mg 0.87mg Soybean raw
Vitamin B3 0.381mg 1.623mg Soybean raw
Vitamin B5 0.133mg 0.793mg Soybean raw
Vitamin B6 0.092mg 0.377mg Soybean raw
Folate 29µg 375µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.235mg 0.591mg Soybean raw
Threonine 0.785mg 1.766mg Soybean raw
Isoleucine 0.849mg 1.971mg Soybean raw
Leucine 1.392mg 3.309mg Soybean raw
Lysine 0.883mg 2.706mg Soybean raw
Methionine 0.211mg 0.547mg Soybean raw
Phenylalanine 0.835mg 2.122mg Soybean raw
Valine 0.87mg 2.029mg Soybean raw
Histidine 0.431mg 1.097mg Soybean raw
Saturated Fat 1.261g 2.884g Tofu
Monounsaturated Fat 1.925g 4.404g Soybean raw
Polyunsaturated fat 4.921g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
11%
Tofu
85%
Soybean raw
Minerals Daily Need Coverage Score
87%
Tofu
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.623g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.