Soybeans, mature seeds, sprouted, cooked, steamed vs Tofu, dried-frozen (koyadofu)
Nutrition comparison per 100 g.
Soybeans, mature seeds, sprouted, cooked, steamed
81 kcal
Tofu, dried-frozen (koyadofu)
480 kcal
Calories
81 kcal
480 kcal
Protein
8.5 g
47.9 g
Carbs
6.5 g
14.6 g
Fiber
0.8 g
7.2 g
Sugars
0.5 g
~
Fat
4.5 g
30.3 g
Sodium
10 mg
6 mg
Key takeaways
- Soybeans, mature seeds, sprouted, cooked, steamed has 83% fewer calories (81 kcal vs 480 kcal).
- Tofu, dried-frozen (koyadofu) has more protein (47.9 g vs 8.5 g).
- Soybeans, mature seeds, sprouted, cooked, steamed has more carbs (6.5 g vs 14.6 g).
- Tofu, dried-frozen (koyadofu) has more fiber (7.2 g vs 0.8 g).
- Soybeans, mature seeds, sprouted, cooked, steamed has more fat (4.5 g vs 30.3 g).
| Macronutrients | Soybeans, mature seeds, sprouted, cooked, steamed | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Calories | 81 kcal | 480 kcal |
| Protein | 8.5 g | 47.9 g |
| Total Fat | 4.5 g | 30.3 g |
| Total Carbohydrate | 6.5 g | 14.6 g |
| Dietary Fiber | 0.8 g | 7.2 g |
| Total Sugars | 0.5 g | ~ |
| Water | 79.5 g | 5.8 g |
| Carbohydrates | Soybeans, mature seeds, sprouted, cooked, steamed | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Total Carbohydrate | 6.5 g | 14.6 g |
| Dietary Fiber | 0.8 g | 7.2 g |
| Total Sugars | 0.5 g | ~ |
| Fats & Fatty Acids | Soybeans, mature seeds, sprouted, cooked, steamed | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Total Fat | 4.5 g | 30.3 g |
| Saturated Fat | 0.6 g | 4.4 g |
| Monounsaturated Fat | 1.0 g | 6.7 g |
| Polyunsaturated Fat | 2.5 g | 17.1 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 296.0 mg | 2,024.0 mg |
| Omega-6 Fatty Acids | 2,217.0 mg | 15,104.0 mg |
| Protein & Amino Acids | Soybeans, mature seeds, sprouted, cooked, steamed | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Protein | 8.5 g | 47.9 g |
| Histidine | 225.0 mg | 1,394.0 mg |
| Isoleucine | 375.0 mg | 2,376.0 mg |
| Leucine | 607.0 mg | 3,644.0 mg |
| Lysine | 486.0 mg | 3,157.0 mg |
| Methionine | 89.0 mg | 613.0 mg |
| Phenylalanine | 415.0 mg | 2,334.0 mg |
| Threonine | 325.0 mg | 1,956.0 mg |
| Tryptophan | 103.0 mg | 747.0 mg |
| Valine | 401.0 mg | 2,418.0 mg |
| Alanine | 355.0 mg | 1,965.0 mg |
| Arginine | 585.0 mg | 3,190.0 mg |
| Aspartic Acid | 1,148.0 mg | 5,298.0 mg |
| Cystine | 102.0 mg | 663.0 mg |
| Glutamic Acid | 1,272.0 mg | 8,287.0 mg |
| Glycine | 325.0 mg | 1,872.0 mg |
| Proline | 436.0 mg | 2,586.0 mg |
| Serine | 421.0 mg | 2,259.0 mg |
| Tyrosine | 309.0 mg | 1,604.0 mg |
| Vitamins | Soybeans, mature seeds, sprouted, cooked, steamed | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Vitamin A (RAE) | 2.0 mcg | 26.0 mcg |
| Vitamin C | 8.3 mg | 0.7 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.2 mg | ~ |
| Vitamin K | 70.6 mcg | ~ |
| Thiamin (B1) | 0.2 mg | 0.5 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 1.1 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 80.0 mcg | 92.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.7 mg | 0.4 mg |
| Choline | 41.2 mg | ~ |
| Minerals | Soybeans, mature seeds, sprouted, cooked, steamed | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Calcium | 59.0 mg | 364.0 mg |
| Iron | 1.3 mg | 9.7 mg |
| Magnesium | 60.0 mg | 59.0 mg |
| Phosphorus | 135.0 mg | 483.0 mg |
| Potassium | 355.0 mg | 20.0 mg |
| Sodium | 10.0 mg | 6.0 mg |
| Zinc | 1.0 mg | 4.9 mg |
| Copper | 0.3 mg | 1.2 mg |
| Manganese | 0.7 mg | 3.7 mg |
| Selenium | 0.6 mcg | 54.3 mcg |
| Sterols | Soybeans, mature seeds, sprouted, cooked, steamed | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Soybeans, mature seeds, sprouted, cooked, steamed | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.1 g | 1.4 g |
Frequently asked questions
Which has fewer calories, Soybeans, mature seeds, sprouted, cooked, steamed or Tofu, dried-frozen (koyadofu)?
Soybeans, mature seeds, sprouted, cooked, steamed has fewer calories: 81 kcal for Soybeans, mature seeds, sprouted, cooked, steamed vs 480 kcal for Tofu, dried-frozen (koyadofu) per 100 g.
Which has more protein, Soybeans, mature seeds, sprouted, cooked, steamed or Tofu, dried-frozen (koyadofu)?
Tofu, dried-frozen (koyadofu) has more protein: 8.5 g for Soybeans, mature seeds, sprouted, cooked, steamed vs 47.9 g for Tofu, dried-frozen (koyadofu) per 100 g.
Which has more fiber, Soybeans, mature seeds, sprouted, cooked, steamed or Tofu, dried-frozen (koyadofu)?
Tofu, dried-frozen (koyadofu) has more fiber: 0.8 g for Soybeans, mature seeds, sprouted, cooked, steamed vs 7.2 g for Tofu, dried-frozen (koyadofu) per 100 g.
Is Soybeans, mature seeds, sprouted, cooked, steamed or Tofu, dried-frozen (koyadofu) healthier?
Soybeans, mature seeds, sprouted, cooked, steamed is lower in calories, and Tofu, dried-frozen (koyadofu) is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.