Tofu vs Soybeans
Nutrition comparison per 100 g serving
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Soybeans wins in 20 out of 29 nutrient categories
Tofu: 6
vs
Soybeans: 20
(3 ties)
Overview
Vitamins
| Vitamin | Tofu | Soybeans | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 124.3 MG | |
| Folate, total | 29 UG | 211 UG | |
| Niacin | 0.4 MG | 1.4 MG | |
| Pantothenic acid | 0.1 MG | 0.5 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.2 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 10 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 0.2 MG | 2.2 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.9 MG | |
| Vitamin K (phylloquinone) | 0 UG | 50.4 UG |
Minerals
| Mineral | Tofu | Soybeans | Winner |
|---|---|---|---|
| Calcium, Ca | 1,229 MG | 138 MG | |
| Copper, Cu | 0.4 MG | 0.8 MG | |
| Iron, Fe | 2.0 MG | 3.9 MG | |
| Magnesium, Mg | 58 MG | 145 MG | |
| Manganese, Mn | 1.2 MG | 2.2 MG | |
| Phosphorus, P | 73 MG | 363 MG | |
| Potassium, K | 75 MG | 1,470 MG | |
| Selenium, Se | 17.3 UG | 19.1 UG | |
| Sodium, Na | 2,873 MG | 163 MG | |
| Zinc, Zn | 1.6 MG | 3.1 MG |