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Soy milk vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between soy milk and tofu?

  • Soy milk has less calcium, manganese, protein, copper, iron, selenium, phosphorus, zinc, fats, and vitamin B1 than tofu.
  • Tofu's daily need coverage for calcium is 66% higher.
  • Tofu has a lower glycemic index than soy milk.

We used Soymilk, original, and vanilla, unfortified and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Tofu
Tofu
10
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 +132%
Contains more CalciumCalcium +2632%
Contains more PotassiumPotassium +100.8%
Contains more IronIron +315.6%
Contains more CopperCopper +195.3%
Contains more ZincZinc +1208.3%
Contains more PhosphorusPhosphorus +265.4%
Contains less SodiumSodium -72.5%
Contains more ManganeseManganese +429.6%
Contains more SeleniumSelenium +262.5%

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% 2.2% 15% 16% 9.6% 22% 18% 0% 7.5% 14%
Tofu
Tofu
5
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more Vitamin B5Vitamin B5 +180.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more FolateFolate +61.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Tofu DV% diff.
Calcium 25mg 683mg 66%
Manganese 0.223mg 1.181mg 42%
Protein 3.27g 17.27g 28%
Copper 0.128mg 0.378mg 28%
Polyunsaturated fat 0.961g 4.921g 26%
Iron 0.64mg 2.66mg 25%
Selenium 4.8µg 17.4µg 23%
Phosphorus 52mg 190mg 20%
Zinc 0.12mg 1.57mg 13%
Fats 1.75g 8.72g 11%
Magnesium 25mg 58mg 8%
Vitamin B1 0.06mg 0.158mg 8%
Fiber 0.6g 2.3g 7%
Calories 54kcal 144kcal 5%
Vitamin B5 0.373mg 0.133mg 5%
Saturated fat 0.205g 1.261g 5%
Potassium 118mg 237mg 4%
Choline 23.6mg 4%
Monounsaturated fat 0.401g 1.925g 4%
Vitamin B2 0.069mg 0.102mg 3%
Vitamin K 3µg 3%
Folate 18µg 29µg 3%
Sodium 51mg 14mg 2%
Carbs 6.28g 2.78g 1%
Vitamin E 0.11mg 1%
Vitamin B3 0.513mg 0.381mg 1%
Vitamin B6 0.077mg 0.092mg 1%
Protein per 100 calories 6.1g 12g N/A
Calories per 10 g protein 165kcal 83kcal N/A
Weight per 100 calories 185g 69g N/A
Unsaturated / Saturated Fat ratio 6.6 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 5.68g 0.48g N/A
Sugar 3.99g N/A
Tryptophan 0.038mg 0.235mg 0%
Threonine 0.108mg 0.785mg 0%
Isoleucine 0.114mg 0.849mg 0%
Leucine 0.186mg 1.392mg 0%
Lysine 0.131mg 0.883mg 0%
Methionine 0.027mg 0.211mg 0%
Phenylalanine 0.113mg 0.835mg 0%
Valine 0.117mg 0.87mg 0%
Histidine 0.061mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +125.9%
Contains more WaterWater +26.1%
Contains more ProteinProtein +428.1%
Contains more FatsFats +398.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 -83.7%
Contains more Mono. FatMonounsaturated fat +380%
Contains more Poly. FatPolyunsaturated fat +412.1%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.