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Firm Tofu vs Koyadofu: How Do They Compare?

This article explains the key similarities and differences between firm tofu and koyadofu, foods from the legumes and legume product group. Read on to learn more about the firm tofu vs koyadofu comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 18, 2023.

Firm Tofu and koyadofu 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 koyadofu 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).


Dried-frozen tofu, also known as koyadofu (Aphanotofu koyadofu), is a traditional Japanese food made from soybeans.

It is made by freezing tofu and then drying it, resulting in a chewy texture and a strong soybean flavor.

This type of tofu is often rehydrated and used in soups, stews, and hot pots, but it can also be eaten as a snack or used as an ingredient in various dishes.

Dried-frozen tofu is a rich source of protein, which is essential for building and repairing muscle tissue, and it also contains various vitamins and minerals, including calcium, iron, and potassium.

It is also low in calories and fat and cholesterol-free.

Additionally, it is a good source of isoflavones, which have been found to have anti-cancer properties and may also help to reduce the risk of heart disease.

Eating it regularly can help in maintaining overall health and well-being.

Koyadofu is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Firm Tofu vs Koyadofu 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 koyadofu.

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

Firm TofuKoyadofu
Energy144 kcal477 kcal
Carbs2.78 g10.03 g
Fiber2.3 g7.2 g
Protein17.3 g52.47 g
Fat8.72 g30.34 g
Saturated Fat1.26 g4.388 g

Firm Tofu vs Koyadofu 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 koyadofu for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.

However, both firm tofu and koyadofu 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 Koyadofu Protein

Legumes and most legume products, including firm tofu and koyadofu, are important sources of plant-based protein.

Koyadofu offers around 67% more protein than firm tofu.

Koyadofu has 52.5 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.

Firm Tofu vs Koyadofu 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 koyadofu.

The total amount of carbohydrates is around 72% higher in koyadofu than in firm tofu. It have 10 grams per 100 grams, compared to 2.8 grams in firm tofu.


There’s less sugar in koyadofu than in firm tofu, 100% precisely.

One handful of koyadofu (28 grams) contains 0 grams of sugar, while the same amount of firm tofu contains 0.2 grams.

Lastly, let’s take a look at the dietary fiber in firm tofu and koyadofu.

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

With 2 grams of fiber per portion, koyadofu is a better source of fiber than firm tofu which offers 0.6 grams per portion.

Firm Tofu vs Koyadofu Fats

Like most other legumes, with the exception of lupins and peanuts, firm tofu and koyadofu are low in fat.

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

Total fat in firm tofu and koyadofu:

  • Firm Tofu: 8.7 grams per 100 grams
  • Koyadofu: 30.3 per 100 grams

Speaking of saturated fats, firm tofu is 70% lower in saturated fats.

Firm Tofu and koyadofu contain 1.3 grams and 4.4 grams of saturated fat per 100 grams, respectively.

Firm Tofu vs Koyadofu Vitamins Content

This section will discuss the vitamin content of firm tofu and koyadofu.

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 A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, koyadofu has a higher amount of vitamin E, and vitamin K.

Firm Tofu and koyadofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins firm tofu and koyadofu contain side by side, so you can easily compare them.

Firm TofuKoyadofu
Vitamin A166 IU518 IU
Vitamin C0.2 mg0.7 mg
Vitamin D00
Vitamin B1 (Thiamine)0.158 mg0.494 mg
Vitamin B2 (Riboflavin)0.102 mg0.317 mg
Vitamin B3 (Niacin)0.381 mg1.189 mg
Vitamin B5 (Pantothenic acid)0.133 mg0.415 mg
Vitamin B6 (Pyroxidine)0.092 mg0.286 mg
Vitamin B9 (Folate)29 µg92 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0
Vitamin K2 µg0

Firm Tofu vs Koyadofu 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 koyadofu comparison focuses on their mineral content.

Firm Tofu is a better source of copper, iron, magnesium, manganese, phosphorus, selenium, and zinc than koyadofu.

On the other hand, koyadofu is a higher amount of calcium, potassium, and sodium.

Firm Tofu and koyadofu contain the same amount of fluoride.

Check out the table below to learn how firm tofu and koyadofu compare when it comes to mineral content.

Firm TofuKoyadofu
Calcium683 mg364 mg
Copper0.378 mg1.179 mg
Iron2.66 mg9.73 mg
Magnesium58 mg59 mg
Manganese1.18 mg3.689 mg
Phosphorus190 mg483 mg
Potassium237 mg20 mg
Selenium17.4 µg54.3 µg
Sodium14 mg6 mg
Zinc1.57 mg4.9 mg

The Final Word

Firm Tofu and koyadofu are highly nutritious and a great addition to a plant-based diet.

Both firm tofu and koyadofu 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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