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Firm Tofu vs Tofu: Which One is Better for You?

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

Written by Michael Whaley, Health Writer. Updated on January 9, 2023.

Firm Tofu and 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 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).


Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

Firm Tofu vs 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 tofu.

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

Firm TofuTofu
Energy144 kcal76 kcal
Carbs2.78 g1.87 g
Sugar0.7 g0.62 g
Fiber2.3 g0.3 g
Protein17.3 g8.08 g
Fat8.72 g4.78 g
Saturated Fat1.26 g0.691 g

Firm Tofu vs 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 tofu vs firm tofu for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 144 calories per 100 grams of firm tofu.

However, both firm tofu and 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 Tofu Protein

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

Firm Tofu offers around 53% more protein than tofu.

Firm Tofu has 17.3 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Firm Tofu vs 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 tofu.

The total amount of carbohydrates is around 32% higher in firm tofu than in tofu. It have 2.8 grams per 100 grams, compared to 1.9 grams in tofu.

One handful of firm tofu and 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 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 tofu which firm tofu offers 0.1 grams per portion.

Firm Tofu vs Tofu Fats

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

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

Total fat in firm tofu and tofu:

  • Firm Tofu: 8.7 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, tofu is 46% lower in saturated fats.

Tofu and firm tofu contain 0.7 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Firm Tofu vs Tofu Vitamins Content

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

However, 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).

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

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

Firm TofuTofu
Vitamin A166 IU85 IU
Vitamin C0.2 mg0.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.158 mg0.081 mg
Vitamin B2 (Riboflavin)0.102 mg0.052 mg
Vitamin B3 (Niacin)0.381 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.133 mg0.068 mg
Vitamin B6 (Pyroxidine)0.092 mg0.047 mg
Vitamin B9 (Folate)29 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.01 mg
Vitamin K2 µg2.4 µg

Firm Tofu vs 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 tofu comparison focuses on their mineral content.

Firm Tofu is a better source of iron than tofu.

On the other hand, tofu is a higher amount of calcium, copper, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

Firm Tofu and tofu contain the same amount of fluoride.

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

Firm TofuTofu
Calcium683 mg350 mg
Copper0.378 mg0.193 mg
Iron2.66 mg5.36 mg
Magnesium58 mg30 mg
Manganese1.18 mg0.605 mg
Phosphorus190 mg97 mg
Potassium237 mg121 mg
Selenium17.4 µg8.9 µg
Sodium14 mg7 mg
Zinc1.57 mg0.8 mg

The Final Word

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

Both firm tofu and 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.


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