Tofu vs. Soy milk — In-Depth Nutrition Comparison
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What are the main differences between tofu and soy milk?
- Soy milk has less calcium, manganese, copper, iron, selenium, phosphorus, zinc, vitamin B1, magnesium, and fiber than tofu.
- Tofu's daily need coverage for calcium is 66% higher.
- Tofu has 13 times more zinc than soy milk. Tofu has 1.57mg of zinc, while soy milk has 0.12mg.
- Tofu has a lower glycemic index than soy milk.
We used Tofu, raw, firm, prepared with calcium sulfate and Soymilk, original, and vanilla, unfortified types in this comparison.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +132% |
| Contains more CalciumCalcium | +2632% |
| Contains more PotassiumPotassium | +100.8% |
| Contains more IronIron | +315.6% |
| Contains more CopperCopper | +195.3% |
| Contains more ZincZinc | +1208.3% |
| Contains more PhosphorusPhosphorus | +265.4% |
| Contains less SodiumSodium | -72.5% |
| Contains more ManganeseManganese | +429.6% |
| Contains more SeleniumSelenium | +262.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +163.3% |
| Contains more Vitamin B2Vitamin B2 | +47.8% |
| Contains more Vitamin B6Vitamin B6 | +19.5% |
| Contains more FolateFolate | +61.1% |
| Contains more Vitamin B3Vitamin B3 | +34.6% |
| Contains more Vitamin B5Vitamin B5 | +180.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 25mg | 66% |
| Manganese | 1.181mg | 0.223mg | 42% |
| Protein | 17.27g | 3.27g | 28% |
| Copper | 0.378mg | 0.128mg | 28% |
| Polyunsaturated fat | 4.921g | 0.961g | 26% |
| Iron | 2.66mg | 0.64mg | 25% |
| Selenium | 17.4µg | 4.8µg | 23% |
| Phosphorus | 190mg | 52mg | 20% |
| Zinc | 1.57mg | 0.12mg | 13% |
| Fats | 8.72g | 1.75g | 11% |
| Vitamin B1 | 0.158mg | 0.06mg | 8% |
| Magnesium | 58mg | 25mg | 8% |
| Fiber | 2.3g | 0.6g | 7% |
| Saturated fat | 1.261g | 0.205g | 5% |
| Vitamin B5 | 0.133mg | 0.373mg | 5% |
| Calories | 144kcal | 54kcal | 5% |
| Monounsaturated fat | 1.925g | 0.401g | 4% |
| Potassium | 237mg | 118mg | 4% |
| Choline | 23.6mg | 4% | |
| Vitamin B2 | 0.102mg | 0.069mg | 3% |
| Vitamin K | 3µg | 3% | |
| Folate | 29µg | 18µg | 3% |
| Sodium | 14mg | 51mg | 2% |
| Vitamin E | 0.11mg | 1% | |
| Vitamin B3 | 0.381mg | 0.513mg | 1% |
| Carbs | 2.78g | 6.28g | 1% |
| Vitamin B6 | 0.092mg | 0.077mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 5.68g | N/A |
| Sugar | 3.99g | N/A | |
| Tryptophan | 0.235mg | 0.038mg | 0% |
| Threonine | 0.785mg | 0.108mg | 0% |
| Isoleucine | 0.849mg | 0.114mg | 0% |
| Leucine | 1.392mg | 0.186mg | 0% |
| Lysine | 0.883mg | 0.131mg | 0% |
| Methionine | 0.211mg | 0.027mg | 0% |
| Phenylalanine | 0.835mg | 0.113mg | 0% |
| Valine | 0.87mg | 0.117mg | 0% |
| Histidine | 0.431mg | 0.061mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +428.1% |
| Contains more FatsFats | +398.3% |
| Contains more OtherOther | +115.4% |
| Contains more CarbsCarbs | +125.9% |
| Contains more WaterWater | +26.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +380% |
| Contains more Poly. FatPolyunsaturated fat | +412.1% |
| Contains less Sat. FatSaturated fat | -83.7% |
