Tofu vs Soy flour
Nutrition comparison per 100 g serving
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Soy flour wins in 20 out of 29 nutrient categories
Tofu: 6
vs
Soy flour: 20
(3 ties)
Overview
Vitamins
| Vitamin | Tofu | Soy flour | Winner |
|---|---|---|---|
| Choline, total | 28.8 MG | 11.3 MG | |
| Folate, total | 15 UG | 305 UG | |
| Niacin | 0.2 MG | 2.6 MG | |
| Pantothenic acid | 0.1 MG | 2.0 MG | |
| Riboflavin | 0.1 MG | 0.3 MG | |
| Thiamin | 0.1 MG | 0.7 MG | |
| Vitamin A, RAE | 0 UG | 2 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.6 MG | |
| Vitamin C, total ascorbic acid | 0.1 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 2.4 UG | 4.1 UG |
Minerals
| Mineral | Tofu | Soy flour | Winner |
|---|---|---|---|
| Calcium, Ca | 350 MG | 241 MG | |
| Copper, Cu | 0.2 MG | 4.1 MG | |
| Iron, Fe | 5.4 MG | 9.2 MG | |
| Magnesium, Mg | 30 MG | 290 MG | |
| Manganese, Mn | 0.6 MG | 3.0 MG | |
| Phosphorus, P | 97 MG | 674 MG | |
| Potassium, K | 121 MG | 2,384 MG | |
| Selenium, Se | 8.9 UG | 1.7 UG | |
| Sodium, Na | 7 MG | 20 MG | |
| Zinc, Zn | 0.8 MG | 2.5 MG |