Soy Milk vs. Tofu

Nutrition comparison of Soy Milk and Tofu

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy milk versus tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy milk and tofu:

  • Both tofu and soy milk are high in calcium.
  • Tofu has more thiamin and pantothenic acid, however, soy milk contains more riboflavin, niacin and Vitamin B12.
  • Tofu is a great source of protein.
  • Tofu is an excellent source of iron.
Detailed nutritional comparison of soy milk and tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.

Image of Soy Milk src
Image of Tofu src

Calories and Carbs

calories

Soy milk has 43% less calories than tofu - tofu has 76 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Tofu
Protein 24% 39%
Carbohydrates 46% 9%
Fat 31% 52%
Alcohol ~ ~

carbohydrates

Both tofu and soy milk are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Tofu and soy milk contain similar amounts of dietary fiber - tofu has 0.3g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.

sugar

Tofu and soy milk contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Tofu is a great source of protein and it has 211% more protein than soy milk - tofu has 8.1g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Both tofu and soy milk are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

Vitamins

Vitamin C

Tofu and soy milk contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.

Vitamin A

Soy milk has more Vitamin A than tofu - soy milk has 55ug of Vitamin A per 100 grams and tofu does not contain significant amounts.

Vitamin D

Soy milk has more Vitamin D than tofu - soy milk has 3.7iu of Vitamin D per 100 grams and tofu does not contain significant amounts.

Vitamin E

Tofu and soy milk contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Tofu and soy milk contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

Tofu has more thiamin and pantothenic acid, however, soy milk contains more riboflavin, niacin and Vitamin B12. Both soy milk and tofu contain significant amounts of Vitamin B6 and folate.

Soy Milk Tofu
Thiamin 0.029 MG 0.081 MG
Riboflavin 0.184 MG 0.052 MG
Niacin 0.425 MG 0.195 MG
Pantothenic acid ~ 0.068 MG
Vitamin B6 0.031 MG 0.047 MG
Folate 9 UG 15 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Both tofu and soy milk are high in calcium. Tofu has 185% more calcium than soy milk - tofu has 350mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Tofu is an excellent source of iron and it has 11 times more iron than soy milk - tofu has 5.4mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Tofu and soy milk contain similar amounts of potassium - tofu has 121mg of potassium per 100 grams and soy milk has 122mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than soy milk per 100 grams.

Soy Milk Tofu
alpha linoleic acid 0.075 G 0.319 G
Total 0.075 G 0.319 G

omega 6s

Comparing omega-6 fatty acids, tofu has more linoleic acid than soy milk per 100 grams.

Soy Milk Tofu
linoleic acid 0.584 G 2.38 G
Total 0.584 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: Soy Milk (Soy milk, fortified) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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G Water G
G Starch G
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FAQ

Does tofu or soy milk contain more calories in 100 grams?
Soy milk has 40% less calories than tofu - tofu has 76 calories in 100g and soy milk has 43 calories.

Is tofu or soy milk better for protein?
Tofu is a great source of protein and it has 210% more protein than soy milk - tofu has 8.1g of protein per 100 grams and soy milk has 2.6g of protein.

Does tofu or soy milk have more carbohydrates?
By weight, both tofu and soy milk are low in carbohydrates - tofu has 1.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does tofu or soy milk contain more calcium?
Both tofu and soy milk are high in calcium. Tofu has 190% more calcium than soy milk - tofu has 350mg of calcium in 100 grams and soy milk has 123mg of calcium.

Does tofu or soy milk contain more iron?
Tofu is an abundant source of iron and it has 11 times more iron than soy milk - tofu has 5.4mg of iron in 100 grams and soy milk has 0.42mg of iron.