Firm Tofu vs Soft Tofu: How Are They Different?

Firm Tofu and soft tofu 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 soft tofu 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).
Soft Tofu
Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.
In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.
It also has a milder, slightly sweeter taste than regular tofu.
Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.
In terms of nutritional value, both soft and regular tofu are good sources 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.
Soft Tofu is not an excellent source of any particular vitamin.
However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).
Firm Tofu vs Soft Tofu 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 soft tofu.
This comparison will start by comparing the caloric value of firm tofu and soft tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Firm Tofu | Soft Tofu | |
---|---|---|
Energy | 144 kcal | 61 kcal |
Carbs | 2.78 g | 1.18 g |
Sugar | 0.7 g | 0.7 g |
Fiber | 2.3 g | 0.2 g |
Protein | 17.3 g | 7.17 g |
Fat | 8.72 g | 3.69 g |
Saturated Fat | 1.26 g | 0.533 g |
Firm Tofu vs Soft Tofu 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 soft tofu vs firm tofu for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 144 calories per 100 grams of firm tofu.
However, both firm tofu and soft tofu 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 Soft Tofu Protein
Legumes and most legume products, including firm tofu and soft tofu, are important sources of plant-based protein.
Firm Tofu offers around 59% more protein than soft tofu.
Firm Tofu has 17.3 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.
Firm Tofu vs Soft Tofu 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 soft tofu.
The total amount of carbohydrates is around 57% higher in firm tofu than in soft tofu. It have 2.8 grams per 100 grams, compared to 1.2 grams in soft tofu.
One handful of firm tofu and soft tofu (28 grams) contains 0.2 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in firm tofu and soft tofu.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 0.6 grams of fiber per portion, firm tofu is a better source of fiber than soft tofu which firm tofu offers 0.1 grams per portion.
Firm Tofu vs Soft Tofu Fats
Like most other legumes, with the exception of lupins and peanuts, firm tofu and soft tofu are low in fat.
Fats in firm tofu and soft tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in firm tofu and soft tofu:
- Firm Tofu: 8.7 grams per 100 grams
- Soft Tofu: 3.7 per 100 grams
Speaking of saturated fats, soft tofu is 62% lower in saturated fats.
Soft Tofu and firm tofu contain 0.5 grams and 1.3 grams of saturated fat per 100 grams, respectively.
Firm Tofu vs Soft Tofu Vitamins Content
This section will discuss the vitamin content of firm tofu and soft tofu.
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 B3 (Niacin), and vitamin B9 (Folate).
However, soft tofu has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).
Firm Tofu and soft tofu contain the same amount of vitamin C, vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.
The following table shows the exact amount of vitamins firm tofu and soft tofu contain side by side, so you can easily compare them.
Firm Tofu | Soft Tofu | |
---|---|---|
Vitamin A | 166 IU | 7 IU |
Vitamin C | 0.2 mg | 0.2 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.158 mg | 0.047 mg |
Vitamin B2 (Riboflavin) | 0.102 mg | 0.037 mg |
Vitamin B3 (Niacin) | 0.381 mg | 0.535 mg |
Vitamin B5 (Pantothenic acid) | 0.133 mg | 0.051 mg |
Vitamin B6 (Pyroxidine) | 0.092 mg | 0.052 mg |
Vitamin B9 (Folate) | 29 µg | 44 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.01 mg | 0.01 mg |
Vitamin K | 2 µg | 2 µg |
Firm Tofu vs Soft Tofu 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 soft tofu comparison focuses on their mineral content.
On the other hand, soft tofu is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.
Firm Tofu and soft tofu contain the same amount of fluoride.
Check out the table below to learn how firm tofu and soft tofu compare when it comes to mineral content.
Firm Tofu | Soft Tofu | |
---|---|---|
Calcium | 683 mg | 111 mg |
Copper | 0.378 mg | 0.157 mg |
Fluoride | 0 | 0 |
Iron | 2.66 mg | 1.11 mg |
Magnesium | 58 mg | 27 mg |
Manganese | 1.18 mg | 0.389 mg |
Phosphorus | 190 mg | 92 mg |
Potassium | 237 mg | 120 mg |
Selenium | 17.4 µg | 8.9 µg |
Sodium | 14 mg | 8 mg |
Zinc | 1.57 mg | 0.64 mg |
The Final Word
Firm Tofu and soft tofu are highly nutritious and a great addition to a plant-based diet.
Both firm tofu and soft tofu 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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