Full Fat Soy Flour (Raw)vsTofu Firm (Raw)
Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Full Fat Soy Flour (Raw) has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Full Fat Soy Flour (Raw) vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 67% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw) packs 17.3g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Full Fat Soy Flour (Raw) is the heart-friendlier option with less sodium, more fiber, more potassium.
Full Fat Soy Flour (Raw) provides 2520mg of potassium per 100g — important for muscle function and hydration.
Tofu Firm (Raw) provides 683mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Full Fat Soy Flour (Raw)
Calorie-dense at 434 kcal per 100g, so portion size matters.
Tofu Firm (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Soy Flour Full-fat | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 434kcal22% | 144kcal7% | +290kcal |
| Protein | 38g76% | 17g35% | +20g |
| Total Fat | 21g26% | 8.7g11% | +12g |
| Saturated Fat | 3.0g15% | 1.3g6% | +1.7g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 32g12% | 2.8g1% | +29g |
| Dietary Fiber | 9.6g34% | 2.3g8% | +7.3g |
| Sugars | 7.5g | — | — |
| ✨Vitamins | |||
| Vitamin A | 6.0mcg1% | — | — |
| Vitamin C | 0mg0% | 0.20mg0% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.9mg13% | — | — |
| Vitamin K | 70mcg58% | — | — |
| Vitamin B6 | 0.46mg27% | <0.1mg5% | +0.37mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 345mcg86% | 29mcg7% | +316mcg |
| Thiamin (B1) | 0.58mg48% | 0.16mg13% | +0.42mg |
| Riboflavin (B2) | 1.2mg89% | 0.10mg8% | +1.1mg |
| Niacin (B3) | 4.3mg27% | 0.38mg2% | +3.9mg |
| 🔶Minerals | |||
| Sodium | 13mg1% | 14mg1% | <0.1mg |
| Calcium | 206mg16% | 683mg53% | <0.1mg |
| Iron | 6.4mg35% | 2.7mg15% | +3.7mg |
| Potassium | 2520mg54% | 237mg5% | +2283mg |
| Phosphorus | 494mg40% | 190mg15% | +304mg |
| Magnesium | 429mg102% | 58mg14% | +371mg |
| Zinc | 3.9mg36% | 1.6mg14% | +2.3mg |
| Copper | 2.9mg324% | 0.38mg42% | +2.5mg |
| Manganese | 2.3mg99% | 1.2mg51% | +1.1mg |
| Selenium | 7.5mcg14% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 434 kcal for Full Fat Soy Flour (Raw) — that's 201% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Full Fat Soy Flour (Raw) has more protein per 100g (37.8g vs 17.3g), but Tofu Firm (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tofu Firm (Raw) is the leaner option with 8.72g of total fat per 100g compared to 20.6g. Tofu Firm (Raw) has less saturated fat (1.26g vs 2.99g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Tofu Firm (Raw): 0.2mg vs 0mg), Folate (Full Fat Soy Flour (Raw): 345mcg vs 29mcg), Riboflavin (B2) (Full Fat Soy Flour (Raw): 1.16mg vs 0.102mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Potassium (Full Fat Soy Flour (Raw): 2520mg vs 237mg), Copper (Full Fat Soy Flour (Raw): 2.92mg vs 0.378mg), Magnesium (Full Fat Soy Flour (Raw): 429mg vs 58mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Tofu Firm (Raw) fits a low-carb or keto diet. Full Fat Soy Flour (Raw) fits a high-protein diet. Both fit a low-sodium diet. Full Fat Soy Flour (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Full Fat Soy Flour (Raw) or Tofu Firm (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 17.3g for Tofu Firm (Raw).
- Which is lower in calories, Full Fat Soy Flour (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 434 kcal.
- Is Full Fat Soy Flour (Raw) or Tofu Firm (Raw) healthier?
- It depends on your goals. Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein per 100g, while Tofu Firm (Raw) has 144 calories and 17.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Full Fat Soy Flour (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 20.6g.
- Which has more fiber, Full Fat Soy Flour (Raw) or Tofu Firm (Raw)?
- Full Fat Soy Flour (Raw) has more fiber with 9.6g per 100g compared to 2.3g.