Koyadofu vs Soft Tofu: Which Is Better?
Koyadofu 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 koyadofu and soft tofu and help you learn more about their similarities and differences.
Dried-frozen tofu, also known as koyadofu (Aphanotofu koyadofu), is a traditional Japanese food made from soybeans.
It is made by freezing tofu and then drying it, resulting in a chewy texture and a strong soybean flavor.
This type of tofu is often rehydrated and used in soups, stews, and hot pots, but it can also be eaten as a snack or used as an ingredient in various dishes.
Dried-frozen tofu is a rich source of protein, which is essential for building and repairing muscle tissue, and it also contains various vitamins and minerals, including calcium, iron, and potassium.
It is also low in calories and fat and cholesterol-free.
Additionally, it is a good source of isoflavones, which have been found to have anti-cancer properties and may also help to reduce the risk of heart disease.
Eating it regularly can help in maintaining overall health and well-being.
Koyadofu is an excellent source of Vitamin B1 (Thiamine).
It also contains a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
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).
Koyadofu 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 koyadofu vs soft tofu.
This comparison will start by comparing the caloric value of koyadofu and soft tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Koyadofu 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 koyadofu for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.
However, both koyadofu 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.
Koyadofu vs Soft Tofu Protein
Legumes and most legume products, including koyadofu and soft tofu, are important sources of plant-based protein.
Koyadofu offers around 86% more protein than soft tofu.
Koyadofu has 52.5 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.
Koyadofu 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 koyadofu and soft tofu.
The total amount of carbohydrates is around 88% higher in koyadofu than in soft tofu. It have 10 grams per 100 grams, compared to 1.2 grams in soft tofu.
There’s less sugar in koyadofu than in soft tofu, 100% precisely.
One handful of koyadofu (28 grams) contains 0 grams of sugar, while the same amount of soft tofu contains 0.2 grams.
Lastly, let’s take a look at the dietary fiber in koyadofu and soft tofu.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2 grams of fiber per portion, koyadofu is a better source of fiber than soft tofu which koyadofu offers 0.1 grams per portion.
Koyadofu vs Soft Tofu Fats
Like most other legumes, with the exception of lupins and peanuts, koyadofu and soft tofu are low in fat.
Fats in koyadofu and soft tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in koyadofu and soft tofu:
- Koyadofu: 30.3 grams per 100 grams
- Soft Tofu: 3.7 per 100 grams
Speaking of saturated fats, soft tofu is 89% lower in saturated fats.
Soft Tofu and koyadofu contain 0.5 grams and 4.4 grams of saturated fat per 100 grams, respectively.
Koyadofu vs Soft Tofu Vitamins Content
This section will discuss the vitamin content of koyadofu and soft tofu.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Koyadofu has a higher amount of vitamin E, and vitamin K.
However, soft 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).
Koyadofu and soft tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins koyadofu and soft tofu contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Koyadofu 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 koyadofu and soft tofu comparison focuses on their mineral content.
Koyadofu is a better source of potassium, and sodium than soft tofu.
On the other hand, soft tofu is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.
Koyadofu and soft tofu contain the same amount of fluoride.
Check out the table below to learn how koyadofu and soft tofu compare when it comes to mineral content.
The Final Word
Koyadofu and soft tofu are highly nutritious and a great addition to a plant-based diet.
Both koyadofu 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.
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