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 yogurt
  5. Compare
  6. Tofu yogurt vs. Soybean

Tofu yogurt vs. Soybean — In-Depth Nutrition Comparison

Compare

A recap on the differences between tofu yogurt and soybeans

  • Soybeans are higher than tofu yogurt in iron, copper, phosphorus, fiber, vitamin B2, vitamin B6, potassium, vitamin K, folate, and magnesium.
  • Soybeans cover your daily iron needs 51% more than tofu yogurt.

Food varieties used in this article are Tofu yogurt and Soybeans, mature cooked, boiled, without salt.

Infographic

Tofu yogurt vs Soybean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more CalciumCalcium +15.7%
Contains more SeleniumSelenium +78.1%
Contains more MagnesiumMagnesium +115%
Contains more PotassiumPotassium +995.7%
Contains more IronIron +384.9%
Contains more CopperCopper +442.7%
Contains more ZincZinc +271%
Contains more PhosphorusPhosphorus +544.7%
Contains less SodiumSodium -97.1%

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.
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin CVitamin C +47.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.9%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more Vitamin B2Vitamin B2 +1325%
Contains more Vitamin B3Vitamin B3 +66.3%
Contains more Vitamin B6Vitamin B6 +1070%
Contains more Vitamin KVitamin K +448.6%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~47.5mg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Soybean DV% diff.
Iron 1.06mg 5.14mg 51%
Copper 0.075mg 0.407mg 37%
Manganese 0.824mg 36%
Phosphorus 38mg 245mg 30%
Protein 3.5g 18.21g 29%
Polyunsaturated fat 1.017g 5.064g 27%
Fiber 0.2g 6g 23%
Vitamin B2 0.02mg 0.285mg 20%
Vitamin B6 0.02mg 0.234mg 16%
Potassium 47mg 515mg 14%
Vitamin K 3.5µg 19.2µg 13%
Folate 6µg 54µg 12%
Fats 1.8g 8.97g 11%
Magnesium 40mg 86mg 11%
Selenium 13µg 7.3µg 10%
Zinc 0.31mg 1.15mg 8%
Vitamin B1 0.06mg 0.155mg 8%
Saturated fat 0.259g 1.297g 5%
Vitamin B5 0.179mg 4%
Monounsaturated fat 0.4g 1.981g 4%
Calories 94kcal 172kcal 4%
Carbs 15.96g 8.36g 3%
Calcium 118mg 102mg 2%
Vitamin C 2.5mg 1.7mg 1%
Vitamin B3 0.24mg 0.399mg 1%
Sodium 35mg 1mg 1%
Net carbs 15.76g 2.36g N/A
Sugar 1.24g 3g N/A
Vitamin E 0.31mg 0.35mg 0%
Vitamin A 2µg 0µg 0%
Choline 48.4mg 47.5mg 0%
Tryptophan 0.242mg 0%
Threonine 0.723mg 0%
Isoleucine 0.807mg 0%
Leucine 1.355mg 0%
Lysine 1.108mg 0%
Methionine 0.224mg 0%
Phenylalanine 0.869mg 0%
Valine 0.831mg 0%
Histidine 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +90.9%
Contains more WaterWater +23.9%
Contains more ProteinProtein +420.3%
Contains more FatsFats +398.3%
Contains more OtherOther +54%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +395.3%
Contains more Poly. FatPolyunsaturated fat +397.9%

People also compare

Tofu yogurt
Tofu yogurt vs
Tofu yogurt
Tofu yogurt vs
Tofu yogurt
Tofu yogurt vs
Soybean
Soybean vs Soy milk
Soy milk
Soybean
Soybean vs Soybean meal
Soybean meal
Soybean
Soybean vs Soybean raw
Soybean raw

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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.