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