Soy flour, full-fat, raw vs Tofu, dried-frozen (koyadofu)
Nutrition comparison per 100 g.
Soy flour, full-fat, raw
436 kcal
Tofu, dried-frozen (koyadofu)
480 kcal
Calories
436 kcal
480 kcal
Protein
34.5 g
47.9 g
Carbs
35.2 g
14.6 g
Fiber
9.6 g
7.2 g
Sugars
7.5 g
~
Fat
20.7 g
30.3 g
Sodium
13 mg
6 mg
Key takeaways
- Soy flour, full-fat, raw has 9% fewer calories (436 kcal vs 480 kcal).
- Tofu, dried-frozen (koyadofu) has more protein (47.9 g vs 34.5 g).
- Tofu, dried-frozen (koyadofu) has more carbs (14.6 g vs 35.2 g).
- Soy flour, full-fat, raw has more fiber (9.6 g vs 7.2 g).
- Soy flour, full-fat, raw has more fat (20.7 g vs 30.3 g).
| Macronutrients | Soy flour, full-fat, raw | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Calories | 436 kcal | 480 kcal |
| Protein | 34.5 g | 47.9 g |
| Total Fat | 20.7 g | 30.3 g |
| Total Carbohydrate | 35.2 g | 14.6 g |
| Dietary Fiber | 9.6 g | 7.2 g |
| Total Sugars | 7.5 g | ~ |
| Water | 5.2 g | 5.8 g |
| Carbohydrates | Soy flour, full-fat, raw | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Total Carbohydrate | 35.2 g | 14.6 g |
| Dietary Fiber | 9.6 g | 7.2 g |
| Total Sugars | 7.5 g | ~ |
| Fats & Fatty Acids | Soy flour, full-fat, raw | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Total Fat | 20.7 g | 30.3 g |
| Saturated Fat | 3.0 g | 4.4 g |
| Monounsaturated Fat | 4.6 g | 6.7 g |
| Polyunsaturated Fat | 11.7 g | 17.1 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 1,378.0 mg | 2,024.0 mg |
| Omega-6 Fatty Acids | 10,280.0 mg | 15,104.0 mg |
| Protein & Amino Acids | Soy flour, full-fat, raw | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Protein | 34.5 g | 47.9 g |
| Histidine | 931.0 mg | 1,394.0 mg |
| Isoleucine | 1,675.0 mg | 2,376.0 mg |
| Leucine | 2,812.0 mg | 3,644.0 mg |
| Lysine | 2,298.0 mg | 3,157.0 mg |
| Methionine | 466.0 mg | 613.0 mg |
| Phenylalanine | 1,802.0 mg | 2,334.0 mg |
| Threonine | 1,500.0 mg | 1,956.0 mg |
| Tryptophan | 502.0 mg | 747.0 mg |
| Valine | 1,724.0 mg | 2,418.0 mg |
| Alanine | 1,627.0 mg | 1,965.0 mg |
| Arginine | 2,679.0 mg | 3,190.0 mg |
| Aspartic Acid | 4,342.0 mg | 5,298.0 mg |
| Cystine | 556.0 mg | 663.0 mg |
| Glutamic Acid | 6,689.0 mg | 8,287.0 mg |
| Glycine | 1,597.0 mg | 1,872.0 mg |
| Proline | 2,020.0 mg | 2,586.0 mg |
| Serine | 2,002.0 mg | 2,259.0 mg |
| Tyrosine | 1,306.0 mg | 1,604.0 mg |
| Vitamins | Soy flour, full-fat, raw | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Vitamin A (RAE) | 6.0 mcg | 26.0 mcg |
| Vitamin C | 0.0 mg | 0.7 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.0 mg | ~ |
| Vitamin K | 70.0 mcg | ~ |
| Thiamin (B1) | 0.6 mg | 0.5 mg |
| Riboflavin (B2) | 1.2 mg | 0.3 mg |
| Niacin (B3) | 4.3 mg | 1.2 mg |
| Vitamin B6 | 0.5 mg | 0.3 mg |
| Folate (B9) | 345.0 mcg | 92.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.6 mg | 0.4 mg |
| Choline | 190.6 mg | ~ |
| Minerals | Soy flour, full-fat, raw | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Calcium | 206.0 mg | 364.0 mg |
| Iron | 6.4 mg | 9.7 mg |
| Magnesium | 429.0 mg | 59.0 mg |
| Phosphorus | 494.0 mg | 483.0 mg |
| Potassium | 2,515.0 mg | 20.0 mg |
| Sodium | 13.0 mg | 6.0 mg |
| Zinc | 3.9 mg | 4.9 mg |
| Copper | 2.9 mg | 1.2 mg |
| Manganese | 2.3 mg | 3.7 mg |
| Selenium | 7.5 mcg | 54.3 mcg |
| Sterols | Soy flour, full-fat, raw | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Soy flour, full-fat, raw | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 4.5 g | 1.4 g |
Frequently asked questions
Which has fewer calories, Soy flour, full-fat, raw or Tofu, dried-frozen (koyadofu)?
Soy flour, full-fat, raw has fewer calories: 436 kcal for Soy flour, full-fat, raw vs 480 kcal for Tofu, dried-frozen (koyadofu) per 100 g.
Which has more protein, Soy flour, full-fat, raw or Tofu, dried-frozen (koyadofu)?
Tofu, dried-frozen (koyadofu) has more protein: 34.5 g for Soy flour, full-fat, raw vs 47.9 g for Tofu, dried-frozen (koyadofu) per 100 g.
Which has more fiber, Soy flour, full-fat, raw or Tofu, dried-frozen (koyadofu)?
Soy flour, full-fat, raw has more fiber: 9.6 g for Soy flour, full-fat, raw vs 7.2 g for Tofu, dried-frozen (koyadofu) per 100 g.
Is Soy flour, full-fat, raw or Tofu, dried-frozen (koyadofu) healthier?
Soy flour, full-fat, raw is lower in calories, and Tofu, dried-frozen (koyadofu) is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.