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Soybean vs. Tofu — In-Depth Nutrition Comparison

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A recap on the differences between soybeans and tofu

  • Soybeans are higher in iron, fiber, vitamin B2, vitamin B6, potassium, phosphorus, and magnesium, yet tofu is higher in calcium, selenium, and manganese.
  • Tofu covers your daily calcium needs 58% more than soybeans.
  • Soybeans contain 3 times more vitamin B2 than tofu. While soybeans contain 0.285mg of vitamin B2, tofu contains only 0.102mg.

Food varieties used in this article are Soybeans, mature cooked, boiled, without salt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Tofu
Tofu
4
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 +48.3%
Contains more PotassiumPotassium +117.3%
Contains more IronIron +93.2%
Contains more PhosphorusPhosphorus +28.9%
Contains less SodiumSodium -92.9%
Contains more CalciumCalcium +569.6%
Contains more ZincZinc +36.5%
Contains more ManganeseManganese +43.3%
Contains more SeleniumSelenium +138.4%
~equal in Copper ~0.378mg

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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Tofu
Tofu
0
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 CVitamin C +750%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +179.4%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +154.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +86.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B3 ~0.381mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Tofu DV% diff.
Calcium 102mg 683mg 58%
Iron 5.14mg 2.66mg 31%
Selenium 7.3µg 17.4µg 18%
Manganese 0.824mg 1.181mg 16%
Vitamin K 19.2µg 16%
Fiber 6g 2.3g 15%
Vitamin B2 0.285mg 0.102mg 14%
Vitamin B6 0.234mg 0.092mg 11%
Choline 47.5mg 9%
Potassium 515mg 237mg 8%
Phosphorus 245mg 190mg 8%
Magnesium 86mg 58mg 7%
Folate 54µg 29µg 6%
Zinc 1.15mg 1.57mg 4%
Copper 0.407mg 0.378mg 3%
Protein 18.21g 17.27g 2%
Vitamin C 1.7mg 0.2mg 2%
Carbs 8.36g 2.78g 2%
Vitamin E 0.35mg 2%
Calories 172kcal 144kcal 1%
Sodium 1mg 14mg 1%
Vitamin B5 0.179mg 0.133mg 1%
Polyunsaturated fat 5.064g 4.921g 1%
Protein per 100 calories 11g 12g N/A
Calories per 10 g protein 94kcal 83kcal N/A
Weight per 100 calories 58g 69g N/A
Fats 8.97g 8.72g 0%
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 2.36g 0.48g N/A
Sugar 3g N/A
Vitamin B1 0.155mg 0.158mg 0%
Vitamin B3 0.399mg 0.381mg 0%
Saturated fat 1.297g 1.261g 0%
Monounsaturated fat 1.981g 1.925g 0%
Tryptophan 0.242mg 0.235mg 0%
Threonine 0.723mg 0.785mg 0%
Isoleucine 0.807mg 0.849mg 0%
Leucine 1.355mg 1.392mg 0%
Lysine 1.108mg 0.883mg 0%
Methionine 0.224mg 0.211mg 0%
Phenylalanine 0.869mg 0.835mg 0%
Valine 0.831mg 0.87mg 0%
Histidine 0.449mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tofu
Tofu
1
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 +200.7%
Contains more OtherOther +36.4%
Contains more WaterWater +11.6%
~equal in Protein ~17.27g
~equal in Fats ~8.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
~equal in Saturated fat ~1.261g
~equal in Monounsaturated fat ~1.925g
~equal in Polyunsaturated fat ~4.921g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.