Tofu vs Soy protein concentrate
Nutrition comparison per 100 g serving
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Soy protein concentrate wins in 16 out of 29 nutrient categories
Tofu: 9
vs
Soy protein concentrate: 16
(4 ties)
Overview
| Nutrient | Tofu | Soy protein concentrate | Winner |
|---|---|---|---|
| Calories | 270 cal | 328 cal | |
| Protein | 18.8 g | 63.6 g | |
| Carbs | 8.9 g | 25.4 g | |
| Fat | 20.2 g | 0.5 g | |
| Fiber | 3.9 g | 5.5 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Tofu | Soy protein concentrate | Winner |
|---|---|---|---|
| Choline, total | 106.3 MG | 0 MG | |
| Folate, total | 27 UG | 340 UG | |
| Niacin | 0.1 MG | 0.7 MG | |
| Pantothenic acid | 0.1 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.2 MG | 0.3 MG | |
| Vitamin A, RAE | 1 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0 MG | |
| Vitamin K (phylloquinone) | 7.8 UG | 0 UG |
Minerals
| Mineral | Tofu | Soy protein concentrate | Winner |
|---|---|---|---|
| Calcium, Ca | 372 MG | 363 MG | |
| Copper, Cu | 0.4 MG | 1.0 MG | |
| Iron, Fe | 4.9 MG | 10.8 MG | |
| Magnesium, Mg | 60 MG | 140 MG | |
| Manganese, Mn | 1.5 MG | 4.2 MG | |
| Phosphorus, P | 287 MG | 839 MG | |
| Potassium, K | 146 MG | 450 MG | |
| Selenium, Se | 28.5 UG | 0.8 UG | |
| Sodium, Na | 16 MG | 900 MG | |
| Zinc, Zn | 2.0 MG | 4.4 MG |