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Tofu vs. Soybean — In-Depth Nutrition Comparison

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A recap on the differences between tofu and soybeans

  • Tofu is higher in calcium, selenium, and manganese, yet soybeans are higher in iron, fiber, vitamin B2, vitamin B6, potassium, phosphorus, and magnesium.
  • Tofu covers your daily calcium needs 58% more than soybeans.
  • Tofu contains 2 times more selenium than soybeans. While tofu contains 17.4µg of selenium, soybeans contain only 7.3µg.

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

Infographic

Tofu vs Soybean 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.
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%
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%
Contains more CalciumCalcium +569.6%
Contains more ZincZinc +36.5%
Contains more ManganeseManganese +43.3%
Contains more SeleniumSelenium +138.4%
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%
~equal in Copper ~0.407mg

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.
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%
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%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin B2Vitamin B2 +179.4%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +154.3%
Contains more FolateFolate +86.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.155mg
~equal in Vitamin B3 ~0.399mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more WaterWater +11.6%
Contains more CarbsCarbs +200.7%
Contains more OtherOther +36.4%
~equal in Protein ~18.21g
~equal in Fats ~8.97g

Fat Type Comparison

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

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.