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Firm Tofu vs Soft Tofu: How Are They Different?

This article explains the key similarities and differences between firm tofu and soft tofu, foods from the legumes and legume product group. Read on to learn more about the firm tofu vs soft tofu comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 9, 2023.

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 TofuSoft Tofu
Energy144 kcal61 kcal
Carbs2.78 g1.18 g
Sugar0.7 g0.7 g
Fiber2.3 g0.2 g
Protein17.3 g7.17 g
Fat8.72 g3.69 g
Saturated Fat1.26 g0.533 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 TofuSoft Tofu
Vitamin A166 IU7 IU
Vitamin C0.2 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.158 mg0.047 mg
Vitamin B2 (Riboflavin)0.102 mg0.037 mg
Vitamin B3 (Niacin)0.381 mg0.535 mg
Vitamin B5 (Pantothenic acid)0.133 mg0.051 mg
Vitamin B6 (Pyroxidine)0.092 mg0.052 mg
Vitamin B9 (Folate)29 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.01 mg
Vitamin K2 µg2 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 TofuSoft Tofu
Calcium683 mg111 mg
Copper0.378 mg0.157 mg
Fluoride00
Iron2.66 mg1.11 mg
Magnesium58 mg27 mg
Manganese1.18 mg0.389 mg
Phosphorus190 mg92 mg
Potassium237 mg120 mg
Selenium17.4 µg8.9 µg
Sodium14 mg8 mg
Zinc1.57 mg0.64 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.

Sources

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