Firm Tofu vs Soy: How Do They Compare?

This article explains the key similarities and differences between firm tofu and soy, foods from the legumes and legume product group. Read on to learn more about the firm tofu vs soy comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 9, 2023.

Firm Tofu and soy 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 soy 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).


Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Firm Tofu vs Soy 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 soy.

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

Firm TofuSoy
Energy144 kcal446 kcal
Carbs2.78 g30.2 g
Sugar0.7 g7.33 g
Fiber2.3 g9.3 g
Protein17.3 g36.5 g
Fat8.72 g19.9 g
Saturated Fat1.26 g2.88 g

Firm Tofu vs Soy 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 soy for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both firm tofu and soy 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 Soy Protein

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

Soy offer around 53% more protein than firm tofu.

Soy have 36.5 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.

Firm Tofu vs Soy 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 soy.

The total amount of carbohydrates is around 91% higher in soy than in firm tofu. They have 30.2 grams per 100 grams, compared to 2.8 grams in firm tofu.


There’s less sugar in firm tofu than in soy, 90% precisely.

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

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

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

With 2.6 grams of fiber per portion, soy are a better source of fiber than firm tofu which offer 0.6 grams per portion.

Firm Tofu vs Soy Fats

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

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

Total fat in firm tofu and soy:

  • Firm Tofu: 8.7 grams per 100 grams
  • Soy: 19.9 per 100 grams

Speaking of saturated fats, firm tofu is 55% lower in saturated fats.

Firm Tofu and soy contain 1.3 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Firm Tofu vs Soy Vitamins Content

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

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 C, 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, soy have a higher amount of vitamin A.

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

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

Firm TofuSoy
Vitamin A166 IU22 IU
Vitamin C0.2 mg6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.158 mg0.874 mg
Vitamin B2 (Riboflavin)0.102 mg0.87 mg
Vitamin B3 (Niacin)0.381 mg1.62 mg
Vitamin B5 (Pantothenic acid)0.133 mg0.793 mg
Vitamin B6 (Pyroxidine)0.092 mg0.377 mg
Vitamin B9 (Folate)29 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.85 mg
Vitamin K2 µg47 µg

Firm Tofu vs Soy 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 soy comparison focuses on their mineral content.

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

On the other hand, soy are a higher amount of calcium, and sodium.

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

Firm TofuSoy
Calcium683 mg277 mg
Copper0.378 mg1.66 mg
Fluoride02.2 µg
Iron2.66 mg15.7 mg
Magnesium58 mg280 mg
Manganese1.18 mg2.52 mg
Phosphorus190 mg704 mg
Potassium237 mg1800 mg
Selenium17.4 µg17.8 µg
Sodium14 mg2 mg
Zinc1.57 mg4.89 mg

The Final Word

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

Both firm tofu and soy 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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