Tofu vs Soy protein isolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Tofu, dried-frozen (koyadofu) is higher in more vitamins & minerals
Calories (kcal)
Tofu 477
Soy protein 335
Protein (g)
Tofu 52.5
Soy protein 88.3
Carbs (g)
Tofu 10.0
Soy protein 0
Fat (g)
Tofu 30.3
Soy protein 3.39
Fiber (g)
Tofu 7.20
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 52.5g per 100g.
Which has fewer calories?
Soy protein isolate — 335 vs 477 kcal per 100g.
Which is more nutrient-dense?
Tofu, dried-frozen (koyadofu) 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 protein isolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 477 kcal | 335 kcal | +42% |
| Macronutrients | |||
| Water | 5.78 g | 4.98 g | +16% |
| Protein | 52.5 g | 88.3 g | -41% |
| Total lipid (fat) | 30.3 g | 3.39 g | +795% |
| Carbohydrate, by difference | 10.0 g | 0 g | |
| Fiber, total dietary | 7.20 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.39 g | 0.422 g | +940% |
| Fatty acids, total monounsaturated | 6.70 g | 0.645 g | +939% |
| 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 | 0.176 mg | +181% |
| Riboflavin (Vitamin B2) | 0.317 mg | 0.100 mg | +217% |
| Niacin (Vitamin B3) | 1.19 mg | 1.44 mg | -17% |
| Pantothenic acid (Vitamin B5) | 0.415 mg | 0.060 mg | +592% |
| Vitamin B-6 — Pyridoxine | 0.286 mg | 0.100 mg | +186% |
| Biotin (Vitamin B7) | 92.0 ug | 176 ug | -48% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 191 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 26.0 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 364 mg | 178 mg | +104% |
| Iron, Fe | 9.73 mg | 14.5 mg | -33% |
| Magnesium, Mg | 59.0 mg | 39.0 mg | +51% |
| Phosphorus, P | 483 mg | 776 mg | -38% |
| Potassium, K | 20.0 mg | 81.0 mg | -75% |
| Sodium, Na | 6.00 mg | 1005 mg | -99% |
| Zinc, Zn | 4.90 mg | 4.03 mg | +22% |
| Copper, Cu | 1.18 mg | 1.60 mg | -26% |
| Manganese, Mn | 3.69 mg | 1.49 mg | +147% |
| Selenium, Se | 54.3 ug | 0.800 ug | +6687% |
| Other Nutrients | |||
| Energy | 1995 kj | 1401 kj | +42% |
| Ash | 1.38 g | 3.58 g | -61% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 92.0 ug | 176 ug | -48% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 92.0 ug | 176 ug | -48% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 518 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.084 g | 0.008 g | +950% |
| SFA 16:0 (Palmitic acid) | 3.22 g | 0.310 g | +939% |
| SFA 18:0 (Stearic acid) | 1.08 g | 0.104 g | +941% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.084 g | 0.008 g | +950% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.62 g | 0.637 g | +939% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 17.1 g | 1.65 g | +939% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 15.1 g | 1.45 g | +940% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.02 g | 0.195 g | +938% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.747 g | 1.12 g | -33% |
| Threonine (EAA) | 1.96 g | 3.14 g | -38% |
| Isoleucine (EAA, BCAA) | 2.38 g | 4.25 g | -44% |
| Leucine (EAA, BCAA) | 3.64 g | 6.78 g | -46% |
| Lysine (EAA) | 3.16 g | 5.33 g | -41% |
| Methionine (EAA) | 0.613 g | 1.13 g | -46% |
| Cystine (conditionally essential) | 0.663 g | 1.05 g | -37% |
| Phenylalanine (EAA) | 2.33 g | 4.59 g | -49% |
| Tyrosine (conditionally essential) | 1.60 g | 3.22 g | -50% |
| Valine (EAA, BCAA) | 2.42 g | 4.10 g | -41% |
| Arginine (conditionally essential) | 3.19 g | 6.67 g | -52% |
| Histidine (EAA) | 1.39 g | 2.30 g | -39% |
| Alanine | 1.97 g | 3.59 g | -45% |
| Aspartic acid | 5.30 g | 10.2 g | -48% |
| Glutamic acid | 8.29 g | 17.5 g | -53% |
| Glycine (conditionally essential) | 1.87 g | 3.60 g | -48% |
| Proline (conditionally essential) | 2.59 g | 4.96 g | -48% |
| Serine | 2.26 g | 4.59 g | -51% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 29.6 mg | 30.8 mg | -4% |
| Genistein | 51.0 mg | 57.3 mg | -11% |
| Isoflavones | |||
| Total isoflavones | 83.2 mg | 91.1 mg | -9% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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