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  6. Soy sauce vs. Tofu

Soy sauce vs. Tofu — In-Depth Nutrition Comparison

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How are soy sauce and tofu different?

  • Soy sauce is higher in vitamin B3; however, tofu is richer in calcium, copper, selenium, iron, vitamin B1, manganese, zinc, and fiber.
  • Daily need coverage for sodium for soy sauce is 238% higher.
  • Soy sauce contains 6 times more vitamin B3 than tofu. While soy sauce contains 2.196mg of vitamin B3, tofu contains only 0.381mg.
  • Tofu has less sodium.

Soy sauce made from soy and wheat (shoyu) and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Soy sauce vs Tofu 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Tofu
Tofu
8
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%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +83.5%
Contains more CalciumCalcium +1969.7%
Contains more IronIron +83.4%
Contains more CopperCopper +779.1%
Contains more ZincZinc +80.5%
Contains more PhosphorusPhosphorus +14.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +16%
Contains more SeleniumSelenium +3380%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin B2Vitamin B2 +61.8%
Contains more Vitamin B3Vitamin B3 +476.4%
Contains more Vitamin B5Vitamin B5 +123.3%
Contains more Vitamin B6Vitamin B6 +60.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +378.8%
Contains more FolateFolate +107.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Soy sauce Tofu DV% diff.
Sodium 5493mg 14mg 238%
Calcium 33mg 683mg 65%
Copper 0.043mg 0.378mg 37%
Selenium 0.5µg 17.4µg 31%
Polyunsaturated fat 0.263g 4.921g 31%
Protein 8.14g 17.27g 18%
Iron 1.45mg 2.66mg 15%
Fats 0.57g 8.72g 13%
Vitamin B3 2.196mg 0.381mg 11%
Vitamin B1 0.033mg 0.158mg 10%
Manganese 1.018mg 1.181mg 7%
Potassium 435mg 237mg 6%
Fiber 0.8g 2.3g 6%
Zinc 0.87mg 1.57mg 6%
Calories 53kcal 144kcal 5%
Vitamin B2 0.165mg 0.102mg 5%
Saturated fat 0.073g 1.261g 5%
Monounsaturated fat 0.088g 1.925g 5%
Magnesium 74mg 58mg 4%
Vitamin B6 0.148mg 0.092mg 4%
Folate 14µg 29µg 4%
Phosphorus 166mg 190mg 3%
Vitamin B5 0.297mg 0.133mg 3%
Choline 18.3mg 3%
Carbs 4.93g 2.78g 1%
Protein per 100 calories 15g 12g N/A
Calories per 10 g protein 65kcal 83kcal N/A
Weight per 100 calories 189g 69g N/A
Unsaturated / Saturated Fat ratio 4.8 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 4.13g 0.48g N/A
Sugar 0.4g N/A
Tryptophan 0.096mg 0.235mg 0%
Threonine 0.271mg 0.785mg 0%
Isoleucine 0.318mg 0.849mg 0%
Leucine 0.537mg 1.392mg 0%
Lysine 0.381mg 0.883mg 0%
Methionine 0.097mg 0.211mg 0%
Phenylalanine 0.353mg 0.835mg 0%
Valine 0.332mg 0.87mg 0%
Histidine 0.174mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +77.3%
Contains more OtherOther +986.4%
Contains more ProteinProtein +112.2%
Contains more FatsFats +1429.8%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +2087.5%
Contains more Poly. FatPolyunsaturated fat +1771.1%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.