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  6. Soybeans, mature seeds, sprouted, cooked, stir-fried vs. Tofu

Soybeans, mature seeds, sprouted, cooked, stir-fried vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between soybeans, mature seeds, sprouted, cooked, stir-fried and tofu

  • Soybeans, mature seeds, sprouted, cooked, stir-fried has more folate, vitamin B1, vitamin B5, copper, vitamin C, and potassium; however, tofu is richer in calcium, selenium, iron, and protein.
  • Tofu covers your daily calcium needs 60% more than soybeans, mature seeds, sprouted, cooked, stir-fried.
  • Tofu has 60 times less vitamin C than soybeans, mature seeds, sprouted, cooked, stir-fried. Soybeans, mature seeds, sprouted, cooked, stir-fried has 12mg of vitamin C, while tofu has 0.2mg.

Specific food types used in this comparison are Soybeans, mature seeds, sprouted, cooked, stir-fried and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Soybeans, mature seeds, sprouted, cooked, stir-fried vs Tofu infographic
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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 69% 25% 50% 15% 176% 57% 93% 1.8% 148% 3.3%
Tofu
Tofu
3
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 +65.5%
Contains more PotassiumPotassium +139.2%
Contains more CopperCopper +39.4%
Contains more ZincZinc +33.8%
Contains more PhosphorusPhosphorus +13.7%
Contains more CalciumCalcium +732.9%
Contains more IronIron +565%
Contains more SeleniumSelenium +2800%
~equal in Sodium ~14mg
~equal in Manganese ~1.181mg

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 40% 0% 0.33% 0% 105% 44% 21% 71% 39% 0% 0% 95%
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 +5900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +165.8%
Contains more Vitamin B2Vitamin B2 +86.3%
Contains more Vitamin B3Vitamin B3 +188.7%
Contains more Vitamin B5Vitamin B5 +791.7%
Contains more Vitamin B6Vitamin B6 +82.6%
Contains more FolateFolate +337.9%
~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 Soybeans, mature seeds, sprouted, cooked, stir-fried Tofu DV% diff.
Calcium 82mg 683mg 60%
Selenium 0.6µg 17.4µg 31%
Iron 0.4mg 2.66mg 28%
Folate 127µg 29µg 25%
Vitamin B1 0.42mg 0.158mg 22%
Vitamin B5 1.186mg 0.133mg 21%
Copper 0.527mg 0.378mg 17%
Vitamin C 12mg 0.2mg 13%
Potassium 567mg 237mg 10%
Magnesium 96mg 58mg 9%
Protein 13.1g 17.27g 8%
Vitamin B2 0.19mg 0.102mg 7%
Fiber 0.8g 2.3g 6%
Vitamin B6 0.168mg 0.092mg 6%
Polyunsaturated fat 4.009g 4.921g 6%
Zinc 2.1mg 1.57mg 5%
Phosphorus 216mg 190mg 4%
Vitamin B3 1.1mg 0.381mg 4%
Fats 7.1g 8.72g 2%
Carbs 9.4g 2.78g 2%
Manganese 1.133mg 1.181mg 2%
Calories 125kcal 144kcal 1%
Saturated fat 0.985g 1.261g 1%
Monounsaturated fat 1.609g 1.925g 1%
Protein per 100 calories 10g 12g N/A
Calories per 10 g protein 95kcal 83kcal N/A
Weight per 100 calories 80g 69g N/A
Unsaturated / Saturated Fat ratio 5.7 5.4 N/A
Net carbs 8.6g 0.48g N/A
Sodium 14mg 14mg 0%
Vitamin A 1µg 0%
Tryptophan 0.159mg 0.235mg 0%
Threonine 0.503mg 0.785mg 0%
Isoleucine 0.581mg 0.849mg 0%
Leucine 0.939mg 1.392mg 0%
Lysine 0.752mg 0.883mg 0%
Methionine 0.138mg 0.211mg 0%
Phenylalanine 0.641mg 0.835mg 0%
Valine 0.62mg 0.87mg 0%
Histidine 0.348mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 7% 9% 67% 3%
Protein: 13.1 g
Fats: 7.1 g
Carbs: 9.4 g
Water: 67.2 g
Other: 3.2 g
Tofu
Tofu
3
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 +238.1%
Contains more ProteinProtein +31.8%
Contains more FatsFats +22.8%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.985 g
Monounsaturated fat: Mono. Fat 1.609 g
Polyunsaturated fat: Poly. Fat 4.009 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 -21.9%
Contains more Mono. FatMonounsaturated fat +19.6%
Contains more Poly. FatPolyunsaturated fat +22.7%

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. Soybeans, mature seeds, sprouted, cooked, stir-fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168461/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.