Which has more protein, Tofu, salted and fermented (fuyu) or Soy meal, defatted, raw?

Soy meal, defatted, raw has more protein at 49.2g per 100g, compared to 8.92g for Tofu, salted and fermented (fuyu).

Which has more calories, Tofu, salted and fermented (fuyu) or Soy meal, defatted, raw?

Soy meal, defatted, raw has more calories at 337 kcal per 100g, compared to 116 kcal for Tofu, salted and fermented (fuyu).

Is Tofu, salted and fermented (fuyu) 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 116

Soy meal 337

Protein (g)

Tofu 8.92

Soy meal 49.2

Carbs (g)

Tofu 4.38

Soy meal 35.9

Fat (g)

Tofu 8.00

Soy meal 2.39

Fiber (g)

Tofu —

Soy meal —

Quick answers

Which has more protein?

Soy meal, defatted, raw — 49.2g vs 8.92g per 100g.

Which has fewer calories?

Tofu, salted and fermented (fuyu) — 116 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	116 kcal	337 kcal	-66%
Macronutrients
Water	70.0 g	6.94 g	+909%
Protein	8.92 g	49.2 g	-82%
Total lipid (fat)	8.00 g	2.39 g	+235%
Carbohydrate, by difference	4.38 g	35.9 g	-88%
Fats & Fatty Acids
Fatty acids, total saturated	1.16 g	0.268 g	+332%
Fatty acids, total monounsaturated	1.77 g	0.409 g	+332%
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)	0.157 mg	0.691 mg	-77%
Riboflavin (Vitamin B2)	0.101 mg	0.251 mg	-60%
Niacin (Vitamin B3)	0.379 mg	2.59 mg	-85%
Pantothenic acid (Vitamin B5)	0.132 mg	1.98 mg	-93%
Vitamin B-6 — Pyridoxine	0.091 mg	0.569 mg	-84%
Biotin (Vitamin B7)	29.0 ug	303 ug	-90%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	0 ug	2.00 ug	-100%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	46.0 mg	244 mg	-81%
Iron, Fe	1.98 mg	13.7 mg	-86%
Magnesium, Mg	52.0 mg	306 mg	-83%
Phosphorus, P	73.0 mg	701 mg	-90%
Potassium, K	75.0 mg	2490 mg	-97%
Sodium, Na	2873 mg	3.00 mg	+95667%
Zinc, Zn	1.56 mg	5.06 mg	-69%
Copper, Cu	0.376 mg	2.00 mg	-81%
Manganese, Mn	1.17 mg	3.80 mg	-69%
Selenium, Se	17.3 ug	3.30 ug	+424%
Other Nutrients
Energy	484 kj	1409 kj	-66%
Ash	8.69 g	5.58 g	+56%
Folic acid (Vitamin B9 — synthetic)	29.0 ug	303 ug	-90%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	29.0 ug	303 ug	-90%
Retinol	0 ug	0 ug	=
Vitamin A, IU	0 IU	40.0 IU	-100%
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
SFA 14:0 (Myristic acid)	0.022 g	0.005 g	+340%
SFA 16:0 (Palmitic acid)	0.849 g	0.196 g	+333%
SFA 18:0 (Stearic acid)	0.286 g	0.066 g	+333%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.022 g	0.005 g	+340%
MUFA 18:1 (Omega-9, Oleic acid family)	1.75 g	0.404 g	+332%
Fatty acids, total polyunsaturated	4.52 g	1.04 g	+332%
PUFA 18:2 (Omega-6, Linoleic acid)	3.98 g	0.921 g	+332%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.534 g	0.123 g	+334%
Tryptophan (EAA)	0.127 g	0.653 g	-81%
Threonine (EAA)	0.332 g	1.95 g	-83%
Isoleucine (EAA, BCAA)	0.404 g	2.18 g	-81%
Leucine (EAA, BCAA)	0.619 g	3.66 g	-83%
Lysine (EAA)	0.537 g	2.99 g	-82%
Methionine (EAA)	0.104 g	0.606 g	-83%
Cystine (conditionally essential)	0.113 g	0.724 g	-84%
Phenylalanine (EAA)	0.397 g	2.35 g	-83%
Tyrosine (conditionally essential)	0.273 g	1.70 g	-84%
Valine (EAA, BCAA)	0.411 g	2.24 g	-82%
Arginine (conditionally essential)	0.542 g	3.49 g	-84%
Histidine (EAA)	0.237 g	1.21 g	-80%
Alanine	0.334 g	2.12 g	-84%
Aspartic acid	0.900 g	5.65 g	-84%
Glutamic acid	1.41 g	8.70 g	-84%
Glycine (conditionally essential)	0.318 g	2.08 g	-85%
Proline (conditionally essential)	0.440 g	2.63 g	-83%
Serine	0.384 g	2.61 g	-85%
Daidzein	20.7 mg	80.8 mg	-74%
Genistein	23.8 mg	115 mg	-79%
Isoflavones
Total isoflavones	48.5 mg	210 mg	-77%

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

Tofu, salted and fermented (fuyu) nutrition facts Soy meal, defatted, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +95667% in Tofu, salted and fermented (fuyu) Selenium, Se +424% in Tofu, salted and fermented (fuyu) Vitamin A, RAE -100% in Tofu, salted and fermented (fuyu) Potassium, K -97% in Tofu, salted and fermented (fuyu)

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