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  6. Tofu, fried vs. Soybean raw

Tofu, fried vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between tofu, fried and soybean raw?

  • The amount of copper, iron, folate, vitamin B2, phosphorus, vitamin B1, magnesium, potassium, manganese, and protein in soybean raw is higher than in tofu, fried.
  • Soybean raw's daily need coverage for copper is 140% more.

We used Tofu, fried and Soybeans, mature seeds, raw types in this article.

Infographic

Tofu, fried vs Soybean raw 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 43% 112% 13% 183% 133% 54% 123% 2.1% 195% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more CalciumCalcium +34.3%
Contains more SeleniumSelenium +60.1%
Contains more MagnesiumMagnesium +366.7%
Contains more PotassiumPotassium +1130.8%
Contains more IronIron +222.4%
Contains more CopperCopper +316.6%
Contains more ZincZinc +145.7%
Contains more PhosphorusPhosphorus +145.3%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +68.4%

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% 0.33% 0.8% 43% 12% 1.9% 8.4% 23% 0% 20% 20%
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 20% 0% 0.33% 17% 219% 201% 30% 48% 87% 0% 118% 281%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2025%
Contains more Vitamin B1Vitamin B1 +414.1%
Contains more Vitamin B2Vitamin B2 +1640%
Contains more Vitamin B3Vitamin B3 +1523%
Contains more Vitamin B5Vitamin B5 +466.4%
Contains more Vitamin B6Vitamin B6 +280.8%
Contains more Vitamin KVitamin K +502.6%
Contains more FolateFolate +1288.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu, fried Soybean raw DV% diff.
Copper 0.398mg 1.658mg 140%
Iron 4.87mg 15.7mg 135%
Folate 27µg 375µg 87%
Vitamin B2 0.05mg 0.87mg 63%
Phosphorus 287mg 704mg 60%
Vitamin B1 0.17mg 0.874mg 59%
Magnesium 60mg 280mg 52%
Potassium 146mg 1797mg 49%
Manganese 1.495mg 2.517mg 44%
Protein 18.82g 36.49g 35%
Vitamin K 7.8µg 47µg 33%
Zinc 1.99mg 4.89mg 26%
Fiber 3.9g 9.3g 22%
Vitamin B6 0.099mg 0.377mg 21%
Selenium 28.5µg 17.8µg 19%
Vitamin B5 0.14mg 0.793mg 13%
Calcium 372mg 277mg 10%
Vitamin B3 0.1mg 1.623mg 10%
Calories 270kcal 446kcal 9%
Vitamin C 0mg 6mg 7%
Carbs 8.86g 30.16g 7%
Vitamin E 0.04mg 0.85mg 5%
Choline 106.3mg 115.9mg 2%
Sodium 16mg 2mg 1%
Polyunsaturated fat 11.39g 11.255g 1%
Protein per 100 calories 7g 8.2g N/A
Calories per 10 g protein 143kcal 122kcal N/A
Weight per 100 calories 37g 22g N/A
Fats 20.18g 19.94g 0%
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 4.96g 20.86g N/A
Sugar 2.72g 7.33g N/A
Vitamin A 1µg 1µg 0%
Saturated fat 2.918g 2.884g 0%
Monounsaturated fat 4.456g 4.404g 0%
Tryptophan 0.268mg 0.591mg 0%
Threonine 0.701mg 1.766mg 0%
Isoleucine 0.852mg 1.971mg 0%
Leucine 1.306mg 3.309mg 0%
Lysine 1.131mg 2.706mg 0%
Methionine 0.22mg 0.547mg 0%
Phenylalanine 0.837mg 2.122mg 0%
Valine 0.867mg 2.029mg 0%
Histidine 0.499mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 20% 9% 51%
Protein: 18.82 g
Fats: 20.18 g
Carbs: 8.86 g
Water: 50.52 g
Other: 1.62 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +491.6%
Contains more ProteinProtein +93.9%
Contains more CarbsCarbs +240.4%
~equal in Fats ~19.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.918 g
Monounsaturated fat: Mono. Fat 4.456 g
Polyunsaturated fat: Poly. Fat 11.39 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
~equal in Saturated fat ~2.884g
~equal in Monounsaturated fat ~4.404g
~equal in Polyunsaturated fat ~11.255g

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. Tofu, fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172451/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.