Full-Fat Soy Flour vs Soft Tofu: Which Is Healthier?

Full-Fat Soy Flour 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 full-fat soy flour and soft tofu and help you learn more about their similarities and differences.

Full-Fat Soy Flour

Full-fat soy flour is a type of flour made from ground, dehulled soybeans.

It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.

Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.

It can also be used as a protein supplement in smoothies and other plant-based drinks.

In addition to being a nutritious food, full-fat soy flour has been shown to have a number of potential health benefits.

It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.

Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.

It also contains a good amount of Vitamin E and some Vitamin A.

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).

Full-Fat Soy Flour 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 full-fat soy flour vs soft tofu.

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

Full-Fat Soy Flour 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 full-fat soy flour for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.

However, both full-fat soy flour 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.

Full-Fat Soy Flour vs Soft Tofu Protein

Legumes and most legume products, including full-fat soy flour and soft tofu, are important sources of plant-based protein.

Full-Fat Soy Flour offers around 81% more protein than soft tofu.

Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Full-Fat Soy Flour 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 full-fat soy flour and soft tofu.

The total amount of carbohydrates is around 96% higher in full-fat soy flour than in soft tofu. It have 31.9 grams per 100 grams, compared to 1.2 grams in soft tofu.

There’s less sugar in soft tofu than in full-fat soy flour, 90% precisely.

One handful of soft tofu (28 grams) contains 0.2 grams of sugar, while the same amount of full-fat soy flour contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in full-fat soy flour and soft tofu.

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

With 2.7 grams of fiber per portion, full-fat soy flour is a better source of fiber than soft tofu which full-fat soy flour offers 0.1 grams per portion.

Full-Fat Soy Flour vs Soft Tofu Fats

Like most other legumes, with the exception of lupins and peanuts, full-fat soy flour and soft tofu are low in fat.

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

Total fat in full-fat soy flour and soft tofu:

• Full-Fat Soy Flour: 20.6 grams per 100 grams
• Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, soft tofu is 83% lower in saturated fats.

Soft Tofu and full-fat soy flour contain 0.5 grams and 3 grams of saturated fat per 100 grams, respectively.

Full-Fat Soy Flour vs Soft Tofu Vitamins Content

This section will discuss the vitamin content of full-fat soy flour and soft tofu.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Full-Fat Soy Flour has a higher amount of vitamin C.

However, soft tofu has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Full-Fat Soy Flour and soft tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins full-fat soy flour and soft tofu contain side by side, so you can easily compare them.

Full-Fat Soy Flour 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 full-fat soy flour and soft tofu comparison focuses on their mineral content.

Full-Fat Soy Flour is a better source of selenium than soft tofu.

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

Check out the table below to learn how full-fat soy flour and soft tofu compare when it comes to mineral content.

The Final Word

Full-Fat Soy Flour and soft tofu are highly nutritious and a great addition to a plant-based diet.

Both full-fat soy flour 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.