Soy Flour vs. Tofu
Nutrition comparison of Soy Flour and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and tofu:
- Both soy flour and tofu are high in calcium, iron and protein.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of dietary fiber and potassium.
- Tofu has 14 times less sugar than soy flour.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and tofu has 80% less calories than soy flour - soy flour has 372 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, soy flour is heavier in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Tofu | |
|---|---|---|
| Protein | 50% | 39% |
| Carbohydrates | 31% | 9% |
| Fat | 20% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and tofu has 94% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has 52 times more dietary fiber than tofu - soy flour has 16g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 14 times less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both soy flour and tofu are high in protein. Soy flour has 516% more protein than tofu - soy flour has 49.8g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Soy flour and tofu contain similar amounts of saturated fat - soy flour has 1.3g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and soy flour contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Soy flour and tofu contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Soy flour and tofu contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Soy flour and tofu contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soy Flour | Tofu | |
|---|---|---|
| Thiamin | 1.088 MG | 0.081 MG |
| Riboflavin | 0.28 MG | 0.052 MG |
| Niacin | 2.95 MG | 0.195 MG |
| Pantothenic acid | 1.55 MG | 0.068 MG |
| Vitamin B6 | 1.05 MG | 0.047 MG |
| Folate | 289 UG | 15 UG |
Minerals
calcium
Both soy flour and tofu are high in calcium. Tofu has 23% more calcium than soy flour - soy flour has 285mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both soy flour and tofu are high in iron. Soy flour has 53% more iron than tofu - soy flour has 8.2mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Soy flour is an excellent source of potassium and it has 16 times more potassium than tofu - soy flour has 2090mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy flour and tofu contain significant amounts of alpha linoleic acid (ALA).
| Soy Flour | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.319 G |
| Total | 0.555 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, both soy flour and tofu contain significant amounts of linoleic acid.
| Soy Flour | Tofu | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 2.38 G |
| Total | 3.685 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.
Soy Flour 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 soy flour or tofu contain more calories in 100 grams?Soy flour is high in calories and tofu has 80% less calories than soy flour - soy flour has 372 calories in 100g and tofu has 76 calories.
Is soy flour or tofu better for protein?
Both soy flour and tofu are high in protein. Soy flour has 520% more protein than tofu - soy flour has 49.8g of protein per 100 grams and tofu has 8.1g of protein.
Does soy flour or tofu have more carbohydrates?
By weight, soy flour is high in carbohydrates and tofu has 90% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does soy flour or tofu contain more calcium?
Both soy flour and tofu are high in calcium. Tofu has 20% more calcium than soy flour - soy flour has 285mg of calcium in 100 grams and tofu has 350mg of calcium.
Does soy flour or tofu contain more iron?
Both soy flour and tofu are high in iron. Soy flour has 50% more iron than tofu - soy flour has 8.2mg of iron in 100 grams and tofu has 5.4mg of iron.
Does soy flour or tofu contain more potassium?
Soy flour is a rich source of potassium and it has 16 times more potassium than tofu - soy flour has 2090mg of potassium in 100 grams and tofu has 121mg of potassium.