Firm Tofu vs Full-Fat Soy Flour: Difference & Similarities

Firm Tofu and full-fat soy flour 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 full-fat soy flour and help you learn more about their similarities and differences.

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

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).

Full-Fat Soy Flour

Full-fat soy flour is a type of flour made from ground, dehulled soybeans.

It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.

Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.

It can also be used as a protein supplement in smoothies and other plant-based drinks.

In addition to being a nutritious food, full-fat soy flour has been shown to have a number of potential health benefits.

It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.

Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.

It also contains a good amount of Vitamin E and some Vitamin A.

Firm Tofu vs Full-Fat Soy Flour 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 full-fat soy flour.

This comparison will start by comparing the caloric value of firm tofu and full-fat soy flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Firm Tofu vs Full-Fat Soy Flour 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 full-fat soy flour for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.

However, both firm tofu and full-fat soy flour 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 Full-Fat Soy Flour Protein

Legumes and most legume products, including firm tofu and full-fat soy flour, are important sources of plant-based protein.

Full-Fat Soy Flour offers around 54% more protein than firm tofu.

Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.

Firm Tofu vs Full-Fat Soy Flour 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 full-fat soy flour.

The total amount of carbohydrates is around 91% higher in full-fat soy flour than in firm tofu. It have 31.9 grams per 100 grams, compared to 2.8 grams in firm tofu.

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There’s less sugar in firm tofu than in full-fat soy flour, 90% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of full-fat soy flour contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in firm tofu and full-fat soy flour.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.7 grams of fiber per portion, full-fat soy flour is a better source of fiber than firm tofu which offers 0.6 grams per portion.

Firm Tofu vs Full-Fat Soy Flour Fats

Like most other legumes, with the exception of lupins and peanuts, firm tofu and full-fat soy flour are low in fat.

Fats in firm tofu and full-fat soy flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in firm tofu and full-fat soy flour:

• Firm Tofu: 8.7 grams per 100 grams
• Full-Fat Soy Flour: 20.6 per 100 grams

Speaking of saturated fats, firm tofu is 57% lower in saturated fats.

Firm Tofu and full-fat soy flour contain 1.3 grams and 3 grams of saturated fat per 100 grams, respectively.

Firm Tofu vs Full-Fat Soy Flour Vitamins Content

This section will discuss the vitamin content of firm tofu and full-fat soy flour.

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), vitamin E, and vitamin K.

However, full-fat soy flour has a higher amount of vitamin A, and vitamin C.

Firm Tofu and full-fat soy flour contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins firm tofu and full-fat soy flour contain side by side, so you can easily compare them.

Firm Tofu vs Full-Fat Soy Flour 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 full-fat soy flour comparison focuses on their mineral content.

Firm Tofu is a better source of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and zinc than full-fat soy flour.

On the other hand, full-fat soy flour is a higher amount of calcium, selenium, and sodium.

Check out the table below to learn how firm tofu and full-fat soy flour compare when it comes to mineral content.

The Final Word

Firm Tofu and full-fat soy flour are highly nutritious and a great addition to a plant-based diet.

Both firm tofu and full-fat soy flour 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.