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Soybean meal vs. Tofu — In-Depth Nutrition Comparison

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A recap on the differences between soybean meal and tofu

  • Soybean meal is higher in copper, iron, manganese, protein, phosphorus, folate, potassium, magnesium, and vitamin B1, yet tofu is higher in calcium.
  • Soybean meal covers your daily copper needs 180% more than tofu.
  • Soybean meal contains 11 times more potassium than tofu. While soybean meal contains 2490mg of potassium, tofu contains only 237mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Soy meal, defatted, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Soybean meal vs Tofu infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Tofu
Tofu
2
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 +427.6%
Contains more PotassiumPotassium +950.6%
Contains more IronIron +415%
Contains more CopperCopper +429.1%
Contains more ZincZinc +222.3%
Contains more PhosphorusPhosphorus +268.9%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +221.8%
Contains more CalciumCalcium +179.9%
Contains more SeleniumSelenium +427.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 0.67% 0% 173% 58% 49% 119% 131% 0% 0% 227%
Tofu
Tofu
1
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +337.3%
Contains more Vitamin B2Vitamin B2 +146.1%
Contains more Vitamin B3Vitamin B3 +579%
Contains more Vitamin B5Vitamin B5 +1385.7%
Contains more Vitamin B6Vitamin B6 +518.5%
Contains more FolateFolate +944.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Soybean meal Tofu DV% diff.
Copper 2mg 0.378mg 180%
Iron 13.7mg 2.66mg 138%
Manganese 3.8mg 1.181mg 114%
Phosphorus 701mg 190mg 73%
Folate 303µg 29µg 69%
Potassium 2490mg 237mg 66%
Protein 49.2g 17.27g 64%
Magnesium 306mg 58mg 59%
Calcium 244mg 683mg 44%
Vitamin B1 0.691mg 0.158mg 44%
Vitamin B5 1.976mg 0.133mg 37%
Vitamin B6 0.569mg 0.092mg 37%
Zinc 5.06mg 1.57mg 32%
Selenium 3.3µg 17.4µg 26%
Polyunsaturated fat 1.045g 4.921g 26%
Vitamin B3 2.587mg 0.381mg 14%
Carbs 35.89g 2.78g 11%
Vitamin B2 0.251mg 0.102mg 11%
Calories 337kcal 144kcal 10%
Fats 2.39g 8.72g 10%
Fiber 2.3g 9%
Saturated fat 0.268g 1.261g 5%
Monounsaturated fat 0.409g 1.925g 4%
Protein per 100 calories 15g 12g N/A
Calories per 10 g protein 68kcal 83kcal N/A
Weight per 100 calories 30g 69g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 35.89g 0.48g N/A
Sodium 3mg 14mg 0%
Vitamin A 2µg 0%
Tryptophan 0.653mg 0.235mg 0%
Threonine 1.952mg 0.785mg 0%
Isoleucine 2.18mg 0.849mg 0%
Leucine 3.66mg 1.392mg 0%
Lysine 2.991mg 0.883mg 0%
Methionine 0.606mg 0.211mg 0%
Phenylalanine 2.346mg 0.835mg 0%
Valine 2.243mg 0.87mg 0%
Histidine 1.212mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 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 ProteinProtein +184.9%
Contains more CarbsCarbs +1191%
Contains more FatsFats +264.9%
Contains more WaterWater +906.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 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 -78.7%
Contains more Mono. FatMonounsaturated fat +370.7%
Contains more Poly. FatPolyunsaturated fat +370.9%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.