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 270
Soy meal 337
Protein (g)
Tofu 18.8
Soy meal 49.2
Carbs (g)
Tofu 8.86
Soy meal 35.9
Fat (g)
Tofu 20.2
Soy meal 2.39
Fiber (g)
Tofu 3.90
Soy meal —
Quick answers
Which has more protein?
Soy meal, defatted, raw — 49.2g vs 18.8g per 100g.
Which has fewer calories?
Tofu, fried — 270 vs 337 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 | 270 kcal | 337 kcal | -20% |
| Macronutrients | |||
| Water | 50.5 g | 6.94 g | +628% |
| Protein | 18.8 g | 49.2 g | -62% |
| Total lipid (fat) | 20.2 g | 2.39 g | +744% |
| Carbohydrate, by difference | 8.86 g | 35.9 g | -75% |
| Fiber, total dietary | 3.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.92 g | 0.268 g | +989% |
| Fatty acids, total monounsaturated | 4.46 g | 0.409 g | +989% |
| 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 | 0.691 mg | -75% |
| Riboflavin (Vitamin B2) | 0.050 mg | 0.251 mg | -80% |
| Niacin (Vitamin B3) | 0.100 mg | 2.59 mg | -96% |
| Pantothenic acid (Vitamin B5) | 0.140 mg | 1.98 mg | -93% |
| Vitamin B-6 — Pyridoxine | 0.099 mg | 0.569 mg | -83% |
| Biotin (Vitamin B7) | 27.0 ug | 303 ug | -91% |
| 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 | 2.00 ug | -50% |
| Carotene, beta | 16.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.040 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 372 mg | 244 mg | +52% |
| Iron, Fe | 4.87 mg | 13.7 mg | -64% |
| Magnesium, Mg | 60.0 mg | 306 mg | -80% |
| Phosphorus, P | 287 mg | 701 mg | -59% |
| Potassium, K | 146 mg | 2490 mg | -94% |
| Sodium, Na | 16.0 mg | 3.00 mg | +433% |
| Zinc, Zn | 1.99 mg | 5.06 mg | -61% |
| Copper, Cu | 0.398 mg | 2.00 mg | -80% |
| Manganese, Mn | 1.50 mg | 3.80 mg | -61% |
| Selenium, Se | 28.5 ug | 3.30 ug | +764% |
| Other Nutrients | |||
| Energy | 1131 kj | 1409 kj | -20% |
| Ash | 1.62 g | 5.58 g | -71% |
| Total Sugars | 2.72 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 27.0 ug | 303 ug | -91% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 27.0 ug | 303 ug | -91% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 27.0 IU | 40.0 IU | -32% |
| 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 | 7.80 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) | 0.056 g | 0.005 g | +1020% |
| SFA 16:0 (Palmitic acid) | 2.14 g | 0.196 g | +992% |
| SFA 18:0 (Stearic acid) | 0.720 g | 0.066 g | +991% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.056 g | 0.005 g | +1020% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.40 g | 0.404 g | +989% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 11.4 g | 1.04 g | +990% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 10.0 g | 0.921 g | +991% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.35 g | 0.123 g | +994% |
| 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) | 0.268 g | 0.653 g | -59% |
| Threonine (EAA) | 0.701 g | 1.95 g | -64% |
| Isoleucine (EAA, BCAA) | 0.852 g | 2.18 g | -61% |
| Leucine (EAA, BCAA) | 1.31 g | 3.66 g | -64% |
| Lysine (EAA) | 1.13 g | 2.99 g | -62% |
| Methionine (EAA) | 0.220 g | 0.606 g | -64% |
| Cystine (conditionally essential) | 0.238 g | 0.724 g | -67% |
| Phenylalanine (EAA) | 0.837 g | 2.35 g | -64% |
| Tyrosine (conditionally essential) | 0.575 g | 1.70 g | -66% |
| Valine (EAA, BCAA) | 0.867 g | 2.24 g | -61% |
| Arginine (conditionally essential) | 1.14 g | 3.49 g | -67% |
| Histidine (EAA) | 0.499 g | 1.21 g | -59% |
| Alanine | 0.704 g | 2.12 g | -67% |
| Aspartic acid | 1.90 g | 5.65 g | -66% |
| Glutamic acid | 2.97 g | 8.70 g | -66% |
| Glycine (conditionally essential) | 0.671 g | 2.08 g | -68% |
| Proline (conditionally essential) | 0.927 g | 2.63 g | -65% |
| Serine | 0.809 g | 2.61 g | -69% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 13.8 mg | 80.8 mg | -83% |
| Genistein | 18.4 mg | 115 mg | -84% |
| Isoflavones | |||
| Total isoflavones | 34.8 mg | 210 mg | -83% |
* 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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