Which has more protein, Tofu, dried-frozen (koyadofu) or Soy meal, defatted, raw?

Tofu, dried-frozen (koyadofu) has more protein at 52.5g per 100g, compared to 49.2g for Soy meal, defatted, raw.

Which has more calories, Tofu, dried-frozen (koyadofu) or Soy meal, defatted, raw?

Tofu, dried-frozen (koyadofu) has more calories at 477 kcal per 100g, compared to 337 kcal for Soy meal, defatted, raw.

Is Tofu, dried-frozen (koyadofu) healthier than Soy meal, defatted, raw?

Based on vitamin and mineral density, Soy meal, defatted, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Tofu vs Soy meal

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Soy meal, defatted, raw is higher in more vitamins & minerals

Calories (kcal)

Tofu 477

Soy meal 337

Protein (g)

Tofu 52.5

Soy meal 49.2

Carbs (g)

Tofu 10.0

Soy meal 35.9

Fat (g)

Tofu 30.3

Soy meal 2.39

Fiber (g)

Tofu 7.20

Soy meal —

Quick answers

Which has more protein?

Tofu, dried-frozen (koyadofu) — 52.5g vs 49.2g per 100g.

Which has fewer calories?

Soy meal, defatted, raw — 337 vs 477 kcal per 100g.

Which is more nutrient-dense?

Soy meal, defatted, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Tofu	Soy meal	Diff
Energy
Energy	477 kcal	337 kcal	+42%
Macronutrients
Water	5.78 g	6.94 g	-17%
Protein	52.5 g	49.2 g	+7%
Total lipid (fat)	30.3 g	2.39 g	+1169%
Carbohydrate, by difference	10.0 g	35.9 g	-72%
Fiber, total dietary	7.20 g	—
Fats & Fatty Acids
Fatty acids, total saturated	4.39 g	0.268 g	+1537%
Fatty acids, total monounsaturated	6.70 g	0.409 g	+1538%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0.700 mg	0 mg
Thiamin (Vitamin B1)	0.494 mg	0.691 mg	-29%
Riboflavin (Vitamin B2)	0.317 mg	0.251 mg	+26%
Niacin (Vitamin B3)	1.19 mg	2.59 mg	-54%
Pantothenic acid (Vitamin B5)	0.415 mg	1.98 mg	-79%
Vitamin B-6 — Pyridoxine	0.286 mg	0.569 mg	-50%
Biotin (Vitamin B7)	92.0 ug	303 ug	-70%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	26.0 ug	2.00 ug	+1200%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	364 mg	244 mg	+49%
Iron, Fe	9.73 mg	13.7 mg	-29%
Magnesium, Mg	59.0 mg	306 mg	-81%
Phosphorus, P	483 mg	701 mg	-31%
Potassium, K	20.0 mg	2490 mg	-99%
Sodium, Na	6.00 mg	3.00 mg	+100%
Zinc, Zn	4.90 mg	5.06 mg	-3%
Copper, Cu	1.18 mg	2.00 mg	-41%
Manganese, Mn	3.69 mg	3.80 mg	-3%
Selenium, Se	54.3 ug	3.30 ug	+1545%
Other Nutrients
Energy	1995 kj	1409 kj	+42%
Ash	1.38 g	5.58 g	-75%
Folic acid (Vitamin B9 — synthetic)	92.0 ug	303 ug	-70%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	92.0 ug	303 ug	-70%
Retinol	0 ug	0 ug	=
Vitamin A, IU	518 IU	40.0 IU	+1195%
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
SFA 14:0 (Myristic acid)	0.084 g	0.005 g	+1580%
SFA 16:0 (Palmitic acid)	3.22 g	0.196 g	+1543%
SFA 18:0 (Stearic acid)	1.08 g	0.066 g	+1541%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.084 g	0.005 g	+1580%
MUFA 18:1 (Omega-9, Oleic acid family)	6.62 g	0.404 g	+1538%
Fatty acids, total polyunsaturated	17.1 g	1.04 g	+1539%
PUFA 18:2 (Omega-6, Linoleic acid)	15.1 g	0.921 g	+1540%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	2.02 g	0.123 g	+1546%
Tryptophan (EAA)	0.747 g	0.653 g	+14%
Threonine (EAA)	1.96 g	1.95 g	=
Isoleucine (EAA, BCAA)	2.38 g	2.18 g	+9%
Leucine (EAA, BCAA)	3.64 g	3.66 g	=
Lysine (EAA)	3.16 g	2.99 g	+6%
Methionine (EAA)	0.613 g	0.606 g	+1%
Cystine (conditionally essential)	0.663 g	0.724 g	-8%
Phenylalanine (EAA)	2.33 g	2.35 g	-1%
Tyrosine (conditionally essential)	1.60 g	1.70 g	-6%
Valine (EAA, BCAA)	2.42 g	2.24 g	+8%
Arginine (conditionally essential)	3.19 g	3.49 g	-9%
Histidine (EAA)	1.39 g	1.21 g	+15%
Alanine	1.97 g	2.12 g	-7%
Aspartic acid	5.30 g	5.65 g	-6%
Glutamic acid	8.29 g	8.70 g	-5%
Glycine (conditionally essential)	1.87 g	2.08 g	-10%
Proline (conditionally essential)	2.59 g	2.63 g	-2%
Serine	2.26 g	2.61 g	-13%
Daidzein	29.6 mg	80.8 mg	-63%
Genistein	51.0 mg	115 mg	-56%
Isoflavones
Total isoflavones	83.2 mg	210 mg	-60%

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Tofu, dried-frozen (koyadofu) nutrition facts Soy meal, defatted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +1545% in Tofu, dried-frozen (koyadofu) Vitamin A, RAE +1200% in Tofu, dried-frozen (koyadofu) Sodium, Na +100% in Tofu, dried-frozen (koyadofu) Potassium, K -99% in Tofu, dried-frozen (koyadofu)

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