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 270
Soy flour 439
Protein (g)
Tofu 18.8
Soy flour 38.1
Carbs (g)
Tofu 8.86
Soy flour 30.4
Fat (g)
Tofu 20.2
Soy flour 21.9
Fiber (g)
Tofu 3.90
Soy flour 9.70
Quick answers
Which has more protein?
Soy flour, full-fat, roasted — 38.1g vs 18.8g per 100g.
Which has fewer calories?
Tofu, fried — 270 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 | 270 kcal | 439 kcal | -38% |
| Macronutrients | |||
| Water | 50.5 g | 3.81 g | +1226% |
| Protein | 18.8 g | 38.1 g | -51% |
| Total lipid (fat) | 20.2 g | 21.9 g | -8% |
| Carbohydrate, by difference | 8.86 g | 30.4 g | -71% |
| Fiber, total dietary | 3.90 g | 9.70 g | -60% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.92 g | 3.16 g | -8% |
| Fatty acids, total monounsaturated | 4.46 g | 4.83 g | -8% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.170 mg | 0.412 mg | -59% |
| Riboflavin (Vitamin B2) | 0.050 mg | 0.941 mg | -95% |
| Niacin (Vitamin B3) | 0.100 mg | 3.29 mg | -97% |
| Pantothenic acid (Vitamin B5) | 0.140 mg | 1.21 mg | -88% |
| Vitamin B-6 — Pyridoxine | 0.099 mg | 0.351 mg | -72% |
| Biotin (Vitamin B7) | 27.0 ug | 227 ug | -88% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 106 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 6.00 ug | -83% |
| Carotene, beta | 16.0 ug | 73.0 ug | -78% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.040 mg | 1.98 mg | -98% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 372 mg | 188 mg | +98% |
| Iron, Fe | 4.87 mg | 5.82 mg | -16% |
| Magnesium, Mg | 60.0 mg | 369 mg | -84% |
| Phosphorus, P | 287 mg | 476 mg | -40% |
| Potassium, K | 146 mg | 2041 mg | -93% |
| Sodium, Na | 16.0 mg | 12.0 mg | +33% |
| Zinc, Zn | 1.99 mg | 3.58 mg | -44% |
| Copper, Cu | 0.398 mg | 2.22 mg | -82% |
| Manganese, Mn | 1.50 mg | 2.08 mg | -28% |
| Selenium, Se | 28.5 ug | 7.50 ug | +280% |
| Other Nutrients | |||
| Energy | 1131 kj | 1836 kj | -38% |
| Ash | 1.62 g | 5.86 g | -72% |
| Total Sugars | 2.72 g | 7.61 g | -64% |
| Folic acid (Vitamin B9 — synthetic) | 27.0 ug | 227 ug | -88% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 27.0 ug | 227 ug | -88% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 27.0 IU | 122 IU | -78% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 7.80 ug | 71.0 ug | -89% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 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 14:0 (Myristic acid) | 0.056 g | 0.061 g | -8% |
| SFA 16:0 (Palmitic acid) | 2.14 g | 2.32 g | -8% |
| SFA 18:0 (Stearic acid) | 0.720 g | 0.780 g | -8% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.056 g | 0.061 g | -8% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.40 g | 4.77 g | -8% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 11.4 g | 12.3 g | -8% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 10.0 g | 10.9 g | -8% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.35 g | 1.46 g | -8% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.268 g | 0.506 g | -47% |
| Threonine (EAA) | 0.701 g | 1.51 g | -54% |
| Isoleucine (EAA, BCAA) | 0.852 g | 1.69 g | -50% |
| Leucine (EAA, BCAA) | 1.31 g | 2.83 g | -54% |
| Lysine (EAA) | 1.13 g | 2.32 g | -51% |
| Methionine (EAA) | 0.220 g | 0.469 g | -53% |
| Cystine (conditionally essential) | 0.238 g | 0.561 g | -58% |
| Phenylalanine (EAA) | 0.837 g | 1.82 g | -54% |
| Tyrosine (conditionally essential) | 0.575 g | 1.32 g | -56% |
| Valine (EAA, BCAA) | 0.867 g | 1.74 g | -50% |
| Arginine (conditionally essential) | 1.14 g | 2.70 g | -58% |
| Histidine (EAA) | 0.499 g | 0.938 g | -47% |
| Alanine | 0.704 g | 1.64 g | -57% |
| Aspartic acid | 1.90 g | 4.38 g | -57% |
| Glutamic acid | 2.97 g | 6.74 g | -56% |
| Glycine (conditionally essential) | 0.671 g | 1.61 g | -58% |
| Proline (conditionally essential) | 0.927 g | 2.04 g | -54% |
| Serine | 0.809 g | 2.02 g | -60% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 13.8 mg | 89.5 mg | -85% |
| Genistein | 18.4 mg | 85.1 mg | -78% |
| Isoflavones | |||
| Total isoflavones | 34.8 mg | 165 mg | -79% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.