Tofu vs Soy flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soy flour, full-fat, roasted is higher in more vitamins & minerals
Calories (kcal)
Tofu 78
Soy flour 439
Protein (g)
Tofu 9.04
Soy flour 38.1
Carbs (g)
Tofu 2.85
Soy flour 30.4
Fat (g)
Tofu 4.17
Soy flour 21.9
Fiber (g)
Tofu 0.900
Soy flour 9.70
Quick answers
Which has more protein?
Soy flour, full-fat, roasted — 38.1g vs 9.04g per 100g.
Which has fewer calories?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) — 78 vs 439 kcal per 100g.
Which is more nutrient-dense?
Soy flour, full-fat, roasted 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 flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 78 kcal | 439 kcal | -82% |
| Macronutrients | |||
| Water | 82.9 g | 3.81 g | +2077% |
| Protein | 9.04 g | 38.1 g | -76% |
| Total lipid (fat) | 4.17 g | 21.9 g | -81% |
| Carbohydrate, by difference | 2.85 g | 30.4 g | -91% |
| Fiber, total dietary | 0.900 g | 9.70 g | -91% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.793 g | 3.16 g | -75% |
| Fatty acids, total monounsaturated | 1.13 g | 4.83 g | -77% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.060 mg | 0.412 mg | -85% |
| Riboflavin (Vitamin B2) | 0.063 mg | 0.941 mg | -93% |
| Niacin (Vitamin B3) | 0.101 mg | 3.29 mg | -97% |
| Pantothenic acid (Vitamin B5) | 0.110 mg | 1.21 mg | -91% |
| Vitamin B-6 — Pyridoxine | 0.071 mg | 0.351 mg | -80% |
| Biotin (Vitamin B7) | 19.0 ug | 227 ug | -92% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 28.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 6.00 ug | -100% |
| Carotene, beta | 0 ug | 73.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.010 mg | 1.98 mg | -99% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 201 mg | 188 mg | +7% |
| Iron, Fe | 1.61 mg | 5.82 mg | -72% |
| Magnesium, Mg | 37.0 mg | 369 mg | -90% |
| Phosphorus, P | 121 mg | 476 mg | -75% |
| Potassium, K | 148 mg | 2041 mg | -93% |
| Sodium, Na | 12.0 mg | 12.0 mg | = |
| Zinc, Zn | 0.830 mg | 3.58 mg | -77% |
| Copper, Cu | 0.213 mg | 2.22 mg | -90% |
| Manganese, Mn | 0.625 mg | 2.08 mg | -70% |
| Selenium, Se | 9.90 ug | 7.50 ug | +32% |
| Other Nutrients | |||
| Energy | 326 kj | 1836 kj | -82% |
| Ash | 1.01 g | 5.86 g | -83% |
| Total Sugars | 0.600 g | 7.61 g | -92% |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 227 ug | -92% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 19.0 ug | 227 ug | -92% |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 122 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.40 ug | 71.0 ug | -97% |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.013 g | 0.061 g | -79% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.567 g | 2.32 g | -76% |
| SFA 17:0 (Margaric acid) | 0.013 g | — | |
| SFA 18:0 (Stearic acid) | 0.200 g | 0.780 g | -74% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.067 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.061 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0.023 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.01 g | 4.77 g | -79% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.023 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.007 g | 0 g | |
| Fatty acids, total polyunsaturated | 1.65 g | 12.3 g | -87% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.47 g | 10.9 g | -87% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.167 g | 1.46 g | -89% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.003 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.003 g | 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) | 0.123 g | 0.506 g | -76% |
| Threonine (EAA) | 0.411 g | 1.51 g | -73% |
| Isoleucine (EAA, BCAA) | 0.444 g | 1.69 g | -74% |
| Leucine (EAA, BCAA) | 0.728 g | 2.83 g | -74% |
| Lysine (EAA) | 0.462 g | 2.32 g | -80% |
| Methionine (EAA) | 0.110 g | 0.469 g | -77% |
| Cystine (conditionally essential) | 0.030 g | 0.561 g | -95% |
| Phenylalanine (EAA) | 0.437 g | 1.82 g | -76% |
| Tyrosine (conditionally essential) | 0.367 g | 1.32 g | -72% |
| Valine (EAA, BCAA) | 0.455 g | 1.74 g | -74% |
| Arginine (conditionally essential) | 0.716 g | 2.70 g | -73% |
| Histidine (EAA) | 0.225 g | 0.938 g | -76% |
| Alanine | 0.405 g | 1.64 g | -75% |
| Aspartic acid | 1.07 g | 4.38 g | -76% |
| Glutamic acid | 1.72 g | 6.74 g | -74% |
| Glycine (conditionally essential) | 0.384 g | 1.61 g | -76% |
| Proline (conditionally essential) | 0.567 g | 2.04 g | -72% |
| Serine | 0.531 g | 2.02 g | -74% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 12.3 mg | 89.5 mg | -86% |
| Genistein | 16.1 mg | 85.1 mg | -81% |
| Luteolin | 0 mg | — | |
| Kaempferol | 1.19 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.600 mg | — | |
| Choline from phosphatidylcholine | 19.0 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 8.30 mg | — | |
| Total Choline | 28.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 30.4 mg | 165 mg | -82% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) nutrition facts Soy flour, full-fat, roasted nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE -100% in Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Carotene, beta -100% in Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Vitamin E (alpha-tocopherol) -99% in Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Niacin (Vitamin B3) -97% in Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.