Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and soy protein powder:
Soy protein powder is high in calories and tofu has 80% less calories than soy protein powder - tofu has 76 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, tofu is lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Tofu has a macronutrient ratio of 39:9:52 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Soy Protein Powder | |
|---|---|---|
| Protein | 39% | 57% |
| Carbohydrates | 9% | 30% |
| Fat | 52% | 13% |
| Alcohol | ~ | ~ |
Tofu has signficantly less carbohydrates than soy protein powder - tofu has 1.9g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in soy protein powder comprise of 77% sugar and 23% dietary fiber.
Soy protein powder is an excellent source of dietary fiber and it has 21 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and tofu has 97% less sugar than soy protein powder - tofu has 0.62g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both tofu and soy protein powder are high in protein. Soy protein powder has 588% more protein than tofu - tofu has 8.1g of protein per 100 grams and soy protein powder has 55.6g of protein.
Tofu and soy protein powder contain similar amounts of saturated fat - tofu has 0.69g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Tofu and soy protein powder contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Tofu has more Vitamin A than soy protein powder - tofu has 25.5ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Tofu and soy protein powder contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Tofu and soy protein powder contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, tofu contains more pantothenic acid.
| Tofu | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.081 MG | 0.288 MG |
| Riboflavin | 0.052 MG | 0.164 MG |
| Niacin | 0.195 MG | 2.357 MG |
| Pantothenic acid | 0.068 MG | ~ |
| Vitamin B6 | 0.047 MG | 0.164 MG |
| Folate | 15 UG | 289 UG |
Both tofu and soy protein powder are high in calcium. Tofu has 97% more calcium than soy protein powder - tofu has 350mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both tofu and soy protein powder are high in iron. Soy protein powder has 124% more iron than tofu - tofu has 5.4mg of iron per 100 grams and soy protein powder has 12mg of iron.
Soy protein powder is an excellent source of potassium and it has 671% more potassium than tofu - tofu has 121mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, both tofu and soy protein powder contain significant amounts of alpha linoleic acid (ALA).
| Tofu | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.32 G |
| Total | 0.319 G | 0.32 G |
Comparing omega-6 fatty acids, both tofu and soy protein powder contain significant amounts of linoleic acid.
| Tofu | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 2.38 G | 2.381 G |
| Total | 2.38 G | 2.381 G |
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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Soy Protein Powder (Protein powder, soy based, NFS) .
Tofu g
()
|
Daily Values (%) |
Soy Protein Powder 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 | |||