Soy Protein Isolate vs Tofu: How Are They Different?

Soy Protein Isolate 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 soy protein isolate and tofu and help you learn more about their similarities and differences.

Soy Protein Isolate

Soy protein isolate is a highly purified form of protein derived from soybeans.

It is made by removing most of the fats and carbohydrates from soybeans, leaving mostly protein behind. It is a popular ingredient in many processed foods, such as protein bars and powders, as well as in meat and dairy alternatives.

Soy protein is also used as a binder and emulsifier in various foods.

Soy protein isolate is a good source of essential amino acids, which are the building blocks of protein. It is also low in fat and cholesterol-free, making it a heart-healthy option.

Additionally, it may help to lower cholesterol levels, improve bone health and support weight management. It can also be a good source of protein for vegetarians and vegans.

Soy Protein Isolate is an excellent source of Vitamin B9 (Folate).

It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

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.

Soy Protein Isolate 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 soy protein isolate vs tofu.

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

Soy Protein Isolate 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 soy protein isolate for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 335 calories per 100 grams of soy protein isolate.

However, both soy protein isolate 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.

Soy Protein Isolate vs Tofu Protein

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

Soy Protein Isolate offers around 91% more protein than tofu.

Soy Protein Isolate has 88.3 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Soy Protein Isolate 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 soy protein isolate and tofu.

The total amount of carbohydrates is around 100% higher in tofu than in soy protein isolate. It have 1.9 grams per 100 grams, compared to 0 grams in soy protein isolate.

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There’s less sugar in soy protein isolate than in tofu, 100% precisely.

One handful of soy protein isolate (28 grams) contains 0 grams of sugar, while the same amount of tofu contains 0.2 grams.

Lastly, let’s take a look at the dietary fiber in soy protein isolate and tofu.

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

With 0.1 grams of fiber per portion, tofu is a better source of fiber than soy protein isolate which offers 0 grams per portion.

Soy Protein Isolate vs Tofu Fats

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

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

Total fat in soy protein isolate and tofu:

• Soy Protein Isolate: 3.4 grams per 100 grams
• Tofu: 4.8 per 100 grams

Speaking of saturated fats, soy protein isolate is 43% lower in saturated fats.

Soy Protein Isolate and tofu contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Soy Protein Isolate vs Tofu Vitamins Content

This section will discuss the vitamin content of soy protein isolate and tofu.

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

Soy Protein Isolate has a higher amount of vitamin A, vitamin C, vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

However, tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Soy Protein Isolate and tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Soy Protein Isolate 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 soy protein isolate and tofu comparison focuses on their mineral content.

Soy Protein Isolate is a better source of calcium, potassium, and selenium than tofu.

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

Soy Protein Isolate and tofu contain the same amount of fluoride.

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

The Final Word

Soy Protein Isolate and tofu are highly nutritious and a great addition to a plant-based diet.

Both soy protein isolate 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.