Soybean Oil vs. Tofu
Nutrition comparison of Soybean Oil and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and tofu:
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
- Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soybean oil is high in calories and tofu has 91% less calories than soybean oil - soybean oil has 884 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, soybean oil is much lighter in protein, lighter in carbs and much heavier in fat compared to tofu per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Tofu | |
|---|---|---|
| Protein | ~ | 39% |
| Carbohydrates | ~ | 9% |
| Fat | 100% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and soybean oil are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than soybean oil - tofu has 0.3g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Tofu and soybean oil contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Tofu is a great source of protein and it has more protein than soybean oil - tofu has 8.1g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and tofu has 95% less saturated fat than soybean oil - soybean oil has 15.3g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both soybean oil and tofu are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and soybean oil contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than soybean oil - tofu has 25.5ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 817 times more Vitamin E than tofu - soybean oil has 8.2mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 75 times more Vitamin K than tofu - soybean oil has 183.9ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Tofu | |
|---|---|---|
| Thiamin | ~ | 0.081 MG |
| Riboflavin | ~ | 0.052 MG |
| Niacin | ~ | 0.195 MG |
| Pantothenic acid | ~ | 0.068 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | ~ | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has more calcium than soybean oil - tofu has 350mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Tofu is an excellent source of iron and it has 267 times more iron than soybean oil - soybean oil has 0.02mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Tofu has more potassium than soybean oil - tofu has 121mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than tofu per 100 grams.
| Soybean Oil | Tofu | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.319 G |
| Total | 7.034 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than tofu per 100 grams.
| Soybean Oil | Tofu | |
|---|---|---|
| other omega 6 | 0.242 G | ~ |
| linoleic acid | 50.299 G | 2.38 G |
| Total | 50.541 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Soybean Oil g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does soybean oil or tofu contain more calories in 100 grams?Soybean oil is high in calories and tofu has 90% less calories than soybean oil - soybean oil has 884 calories in 100g and tofu has 76 calories.
Is tofu or soybean oil better for protein?
Tofu is a great source of protein and it has more protein than soybean oil - tofu has 8.1g of protein per 100 grams and soybean oil does not contain significant amounts.
Does tofu or soybean oil contain more calcium?
Tofu is a rich source of calcium and it has more calcium than soybean oil - tofu has 350mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does soybean oil or tofu contain more iron?
Tofu is an abundant source of iron and it has 267 times more iron than soybean oil - soybean oil has 0.02mg of iron in 100 grams and tofu has 5.4mg of iron.