Soft Tofu vs Tofu: How Do They Compare?

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

Written by Esther Bumpus, Health Writer. Updated on January 8, 2023.

Soft 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 soft tofu and tofu and help you learn more about their similarities and differences.

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 contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).


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.

Soft 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 soft tofu vs tofu.

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

Soft TofuTofu
Energy61 kcal76 kcal
Carbs1.18 g1.87 g
Sugar0.7 g0.62 g
Fiber0.2 g0.3 g
Protein7.17 g8.08 g
Fat3.69 g4.78 g
Saturated Fat0.533 g0.691 g

Soft 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 soft tofu vs tofu for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 76 calories per 100 grams of tofu.

However, both soft 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.

Soft Tofu vs Tofu Protein

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

Tofu offers around 11% more protein than soft tofu.

Tofu has 8.1 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Soft 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 soft tofu and tofu.

The total amount of carbohydrates is around 37% higher in tofu than in soft tofu. It have 1.9 grams per 100 grams, compared to 1.2 grams in soft tofu.


One handful of soft 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 soft tofu and tofu.

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

Soft Tofu and tofu contain the same amount of fiber, 0.1 grams per portion.

Soft Tofu vs Tofu Fats

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

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

Total fat in soft tofu and tofu:

  • Soft Tofu: 3.7 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, soft tofu is 29% lower in saturated fats.

Soft Tofu and tofu contain 0.5 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Soft Tofu vs Tofu Vitamins Content

This section will discuss the vitamin content of soft tofu and tofu.

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

Soft Tofu has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin K.

However, tofu has a higher amount of vitamin C, vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Soft 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 soft tofu and tofu contain side by side, so you can easily compare them.

Soft TofuTofu
Vitamin A7 IU85 IU
Vitamin C0.2 mg0.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.047 mg0.081 mg
Vitamin B2 (Riboflavin)0.037 mg0.052 mg
Vitamin B3 (Niacin)0.535 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.051 mg0.068 mg
Vitamin B6 (Pyroxidine)0.052 mg0.047 mg
Vitamin B9 (Folate)44 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.01 mg
Vitamin K2 µg2.4 µg

Soft 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 soft tofu and tofu comparison focuses on their mineral content.

Soft Tofu is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than tofu.

On the other hand, tofu is a higher amount of sodium.

Soft Tofu and tofu contain the same amount of fluoride, and selenium.

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

Soft TofuTofu
Calcium111 mg350 mg
Copper0.157 mg0.193 mg
Iron1.11 mg5.36 mg
Magnesium27 mg30 mg
Manganese0.389 mg0.605 mg
Phosphorus92 mg97 mg
Potassium120 mg121 mg
Selenium8.9 µg8.9 µg
Sodium8 mg7 mg
Zinc0.64 mg0.8 mg

The Final Word

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

Both soft 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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