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Koyadofu vs Soy: How Are They Different?

This article explains the key similarities and differences between koyadofu and soy, foods from the legumes and legume product group. Read on to learn more about the koyadofu vs soy comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 20, 2023.

Koyadofu 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 koyadofu and soy 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).


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.

Koyadofu 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 koyadofu vs soy.

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

Energy477 kcal446 kcal
Carbs10.03 g30.2 g
Sugar7.33 g
Fiber7.2 g9.3 g
Protein52.47 g36.5 g
Fat30.34 g19.9 g
Saturated Fat4.388 g2.88 g

Koyadofu 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 soy vs koyadofu for weight loss, soy are slightly lower in calories, with 446 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.

However, both koyadofu 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.

Koyadofu vs Soy Protein

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

Koyadofu offers around 30% more protein than soy.

Koyadofu has 52.5 grams of protein per 100 grams, while soy have 36.5 grams of protein per 100 grams.

Koyadofu 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 koyadofu and soy.

The total amount of carbohydrates is around 67% higher in soy than in koyadofu. They have 30.2 grams per 100 grams, compared to 10 grams in koyadofu.


There’s less sugar in koyadofu than in soy, 100% precisely.

One handful of koyadofu (28 grams) contains 0 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in koyadofu 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 koyadofu which offer 2 grams per portion.

Koyadofu vs Soy Fats

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

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

Total fat in koyadofu and soy:

  • Koyadofu: 30.3 grams per 100 grams
  • Soy: 19.9 per 100 grams

Speaking of saturated fats, soy are 34% lower in saturated fats.

Soy and koyadofu contain 2.9 grams and 4.4 grams of saturated fat per 100 grams, respectively.

Koyadofu vs Soy Vitamins Content

This section will discuss the vitamin content of koyadofu and soy.

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 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.

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

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

Vitamin A518 IU22 IU
Vitamin C0.7 mg6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.494 mg0.874 mg
Vitamin B2 (Riboflavin)0.317 mg0.87 mg
Vitamin B3 (Niacin)1.189 mg1.62 mg
Vitamin B5 (Pantothenic acid)0.415 mg0.793 mg
Vitamin B6 (Pyroxidine)0.286 mg0.377 mg
Vitamin B9 (Folate)92 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.85 mg
Vitamin K047 µg

Koyadofu 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 koyadofu and soy comparison focuses on their mineral content.

Koyadofu is a better source of copper, fluoride, iron, magnesium, phosphorus, and potassium than soy.

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

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

Calcium364 mg277 mg
Copper1.179 mg1.66 mg
Fluoride02.2 µg
Iron9.73 mg15.7 mg
Magnesium59 mg280 mg
Manganese3.689 mg2.52 mg
Phosphorus483 mg704 mg
Potassium20 mg1800 mg
Selenium54.3 µg17.8 µg
Sodium6 mg2 mg
Zinc4.9 mg4.89 mg

The Final Word

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

Both koyadofu 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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