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Full-Fat Soy Flour vs Tofu: How Are They Different?

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

Written by Michael Whaley, Health Writer. Updated on January 13, 2023.

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

Tofu

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.

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

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

Full-Fat Soy FlourTofu
Energy434 kcal76 kcal
Carbs31.9 g1.87 g
Sugar7.5 g0.62 g
Fiber9.6 g0.3 g
Protein37.8 g8.08 g
Fat20.6 g4.78 g
Saturated Fat2.99 g0.691 g

Full-Fat Soy Flour 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 full-fat soy flour for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.

However, both full-fat soy flour 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.

Full-Fat Soy Flour vs Tofu Protein

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

Full-Fat Soy Flour offers around 79% more protein than tofu.

Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

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

The total amount of carbohydrates is around 94% higher in full-fat soy flour than in tofu. It have 31.9 grams per 100 grams, compared to 1.9 grams in tofu.

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

One handful of 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 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 tofu which full-fat soy flour offers 0.1 grams per portion.

Full-Fat Soy Flour vs Tofu Fats

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

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

Total fat in full-fat soy flour and tofu:

  • Full-Fat Soy Flour: 20.6 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, tofu is 77% lower in saturated fats.

Tofu and full-fat soy flour contain 0.7 grams and 3 grams of saturated fat per 100 grams, respectively.

Full-Fat Soy Flour vs Tofu Vitamins Content

This section will discuss the vitamin content of full-fat soy flour and 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, 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 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 tofu contain side by side, so you can easily compare them.

Full-Fat Soy FlourTofu
Vitamin A120 IU85 IU
Vitamin C00.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.581 mg0.081 mg
Vitamin B2 (Riboflavin)1.16 mg0.052 mg
Vitamin B3 (Niacin)4.32 mg0.195 mg
Vitamin B5 (Pantothenic acid)1.59 mg0.068 mg
Vitamin B6 (Pyroxidine)0.461 mg0.047 mg
Vitamin B9 (Folate)345 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.95 mg0.01 mg
Vitamin K70 µg2.4 µg

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

Full-Fat Soy Flour is a better source of calcium, and selenium than tofu.

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

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

Full-Fat Soy FlourTofu
Calcium206 mg350 mg
Copper2.92 mg0.193 mg
Fluoride2.2 µg0
Iron6.37 mg5.36 mg
Magnesium429 mg30 mg
Manganese2.28 mg0.605 mg
Phosphorus494 mg97 mg
Potassium2520 mg121 mg
Selenium7.5 µg8.9 µg
Sodium13 mg7 mg
Zinc3.92 mg0.8 mg

The Final Word

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

Both full-fat soy flour 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.

Sources

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