Firm Tofu vs Defatted Soy Meal: How To Choose?
Firm Tofu and defatted soy meal belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare firm tofu and defatted soy meal and help you learn more about their similarities and differences.
It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.
Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.
It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.
In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.
It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.
Firm Tofu is not an excellent source of any particular vitamin.
However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Defatted Soy Meal
Soy meal, also known as defatted soy flour, is a byproduct of the production of soy oil.
It is made by grinding the remaining solids (after the oil has been extracted) into a fine powder.
Soy meal is a good source of plant-based protein and is commonly used as a protein supplement in animal feed and as an ingredient in a variety of food products.
One of the main health benefits of soy meal is its high protein content. Soybeans, from which soy meal is made, are a good source of plant-based protein, making soy meal a popular choice for vegetarians and vegans.
Soy meal is also rich in a number of nutrients, including vitamins, minerals, and amino acids.
It is also a good source of fiber, which can help to improve digestion and lower cholesterol levels.
In terms of health benefits, soy meal has been shown to have a number of positive effects on the body.
It is a good source of isoflavones, plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Some studies have also suggested that soy meal may have a positive effect on bone health, due to its high calcium content.
Defatted Soy Meal is an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin K.
Firm Tofu vs Defatted Soy Meal Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing firm tofu vs defatted soy meal.
This comparison will start by comparing the caloric value of firm tofu and defatted soy meal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Firm Tofu||Defatted Soy Meal|
|Energy||144 kcal||337 kcal|
|Carbs||2.78 g||35.9 g|
|Sugar||0.7 g||6.2 g|
|Fiber||2.3 g||5.4 g|
|Protein||17.3 g||49.2 g|
|Fat||8.72 g||2.39 g|
|Saturated Fat||1.26 g||0.268 g|
Firm Tofu vs Defatted Soy Meal Calories
Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing firm tofu vs defatted soy meal for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 337 calories per 100 grams of defatted soy meal.
However, both firm tofu and defatted soy meal can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Firm Tofu vs Defatted Soy Meal Protein
Legumes and most legume products, including firm tofu and defatted soy meal, are important sources of plant-based protein.
Defatted Soy Meal offers around 65% more protein than firm tofu.
Defatted Soy Meal has 49.2 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.
Firm Tofu vs Defatted Soy Meal Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in firm tofu and defatted soy meal.
The total amount of carbohydrates is around 92% higher in defatted soy meal than in firm tofu. It have 35.9 grams per 100 grams, compared to 2.8 grams in firm tofu.
There’s less sugar in firm tofu than in defatted soy meal, 88% precisely.
One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of defatted soy meal contains 1.7 grams.
Lastly, let’s take a look at the dietary fiber in firm tofu and defatted soy meal.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 1.5 grams of fiber per portion, defatted soy meal is a better source of fiber than firm tofu which offers 0.6 grams per portion.
Firm Tofu vs Defatted Soy Meal Fats
Like most other legumes, with the exception of lupins and peanuts, firm tofu and defatted soy meal are low in fat.
Fats in firm tofu and defatted soy meal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in firm tofu and defatted soy meal:
- Firm Tofu: 8.7 grams per 100 grams
- Defatted Soy Meal: 2.4 per 100 grams
Speaking of saturated fats, defatted soy meal is 77% lower in saturated fats.
Defatted Soy Meal and firm tofu contain 0.3 grams and 1.3 grams of saturated fat per 100 grams, respectively.
Firm Tofu vs Defatted Soy Meal Vitamins Content
This section will discuss the vitamin content of firm tofu and defatted soy meal.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Firm Tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, defatted soy meal has a higher amount of vitamin A, and vitamin C.
Firm Tofu and defatted soy meal contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin E.
The following table shows the exact amount of vitamins firm tofu and defatted soy meal contain side by side, so you can easily compare them.
|Firm Tofu||Defatted Soy Meal|
|Vitamin A||166 IU||40 IU|
|Vitamin C||0.2 mg||0|
|Vitamin B1 (Thiamine)||0.158 mg||0.691 mg|
|Vitamin B2 (Riboflavin)||0.102 mg||0.251 mg|
|Vitamin B3 (Niacin)||0.381 mg||2.59 mg|
|Vitamin B5 (Pantothenic acid)||0.133 mg||1.98 mg|
|Vitamin B6 (Pyroxidine)||0.092 mg||0.569 mg|
|Vitamin B9 (Folate)||29 µg||303 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.01 mg||0.01 mg|
|Vitamin K||2 µg||29.3 µg|
Firm Tofu vs Defatted Soy Meal Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the firm tofu and defatted soy meal comparison focuses on their mineral content.
Firm Tofu is a better source of copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than defatted soy meal.
On the other hand, defatted soy meal is a higher amount of calcium, selenium, and sodium.
Firm Tofu and defatted soy meal contain the same amount of fluoride.
Check out the table below to learn how firm tofu and defatted soy meal compare when it comes to mineral content.
|Firm Tofu||Defatted Soy Meal|
|Calcium||683 mg||244 mg|
|Copper||0.378 mg||2 mg|
|Iron||2.66 mg||13.7 mg|
|Magnesium||58 mg||306 mg|
|Manganese||1.18 mg||3.8 mg|
|Phosphorus||190 mg||701 mg|
|Potassium||237 mg||2490 mg|
|Selenium||17.4 µg||3.3 µg|
|Sodium||14 mg||3 mg|
|Zinc||1.57 mg||5.06 mg|
The Final Word
Firm Tofu and defatted soy meal are highly nutritious and a great addition to a plant-based diet.
Both firm tofu and defatted soy meal are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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