Soy protein isolate vs Tofu, dried-frozen (koyadofu)
Nutrition comparison per 100 g.
Soy protein isolate
338 kcal
Tofu, dried-frozen (koyadofu)
480 kcal
Calories
338 kcal
480 kcal
Protein
80.7 g
47.9 g
Carbs
7.4 g
14.6 g
Fiber
5.6 g
7.2 g
Sugars
0.0 g
~
Fat
3.4 g
30.3 g
Sodium
1,005 mg
6 mg
Key takeaways
- Soy protein isolate has 30% fewer calories (338 kcal vs 480 kcal).
- Soy protein isolate has more protein (80.7 g vs 47.9 g).
- Soy protein isolate has more carbs (7.4 g vs 14.6 g).
- Tofu, dried-frozen (koyadofu) has more fiber (7.2 g vs 5.6 g).
- Soy protein isolate has more fat (3.4 g vs 30.3 g).
| Macronutrients | Soy protein isolate | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Calories | 338 kcal | 480 kcal |
| Protein | 80.7 g | 47.9 g |
| Total Fat | 3.4 g | 30.3 g |
| Total Carbohydrate | 7.4 g | 14.6 g |
| Dietary Fiber | 5.6 g | 7.2 g |
| Total Sugars | 0.0 g | ~ |
| Water | 5.0 g | 5.8 g |
| Carbohydrates | Soy protein isolate | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Total Carbohydrate | 7.4 g | 14.6 g |
| Dietary Fiber | 5.6 g | 7.2 g |
| Total Sugars | 0.0 g | ~ |
| Fats & Fatty Acids | Soy protein isolate | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Total Fat | 3.4 g | 30.3 g |
| Saturated Fat | 0.4 g | 4.4 g |
| Monounsaturated Fat | 0.6 g | 6.7 g |
| Polyunsaturated Fat | 1.6 g | 17.1 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 195.0 mg | 2,024.0 mg |
| Omega-6 Fatty Acids | 1,453.0 mg | 15,104.0 mg |
| Protein & Amino Acids | Soy protein isolate | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Protein | 80.7 g | 47.9 g |
| Histidine | 2,303.0 mg | 1,394.0 mg |
| Isoleucine | 4,253.0 mg | 2,376.0 mg |
| Leucine | 6,783.0 mg | 3,644.0 mg |
| Lysine | 5,327.0 mg | 3,157.0 mg |
| Methionine | 1,130.0 mg | 613.0 mg |
| Phenylalanine | 4,593.0 mg | 2,334.0 mg |
| Threonine | 3,137.0 mg | 1,956.0 mg |
| Tryptophan | 1,116.0 mg | 747.0 mg |
| Valine | 4,098.0 mg | 2,418.0 mg |
| Alanine | 3,589.0 mg | 1,965.0 mg |
| Arginine | 6,670.0 mg | 3,190.0 mg |
| Aspartic Acid | 10,203.0 mg | 5,298.0 mg |
| Cystine | 1,046.0 mg | 663.0 mg |
| Glutamic Acid | 17,452.0 mg | 8,287.0 mg |
| Glycine | 3,603.0 mg | 1,872.0 mg |
| Proline | 4,960.0 mg | 2,586.0 mg |
| Serine | 4,593.0 mg | 2,259.0 mg |
| Tyrosine | 3,222.0 mg | 1,604.0 mg |
| Vitamins | Soy protein isolate | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 26.0 mcg |
| Vitamin C | 0.0 mg | 0.7 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | ~ |
| Vitamin K | 0.0 mcg | ~ |
| Thiamin (B1) | 0.2 mg | 0.5 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 1.4 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 176.0 mcg | 92.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Choline | 190.9 mg | ~ |
| Minerals | Soy protein isolate | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Calcium | 178.0 mg | 364.0 mg |
| Iron | 14.5 mg | 9.7 mg |
| Magnesium | 39.0 mg | 59.0 mg |
| Phosphorus | 776.0 mg | 483.0 mg |
| Potassium | 81.0 mg | 20.0 mg |
| Sodium | 1,005.0 mg | 6.0 mg |
| Zinc | 4.0 mg | 4.9 mg |
| Copper | 1.6 mg | 1.2 mg |
| Manganese | 1.5 mg | 3.7 mg |
| Selenium | 0.8 mcg | 54.3 mcg |
| Sterols | Soy protein isolate | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Soy protein isolate | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 3.6 g | 1.4 g |
Frequently asked questions
Which has fewer calories, Soy protein isolate or Tofu, dried-frozen (koyadofu)?
Soy protein isolate has fewer calories: 338 kcal for Soy protein isolate vs 480 kcal for Tofu, dried-frozen (koyadofu) per 100 g.
Which has more protein, Soy protein isolate or Tofu, dried-frozen (koyadofu)?
Soy protein isolate has more protein: 80.7 g for Soy protein isolate vs 47.9 g for Tofu, dried-frozen (koyadofu) per 100 g.
Which has more fiber, Soy protein isolate or Tofu, dried-frozen (koyadofu)?
Tofu, dried-frozen (koyadofu) has more fiber: 5.6 g for Soy protein isolate vs 7.2 g for Tofu, dried-frozen (koyadofu) per 100 g.
Is Soy protein isolate or Tofu, dried-frozen (koyadofu) healthier?
Soy protein isolate is lower in calories, and Soy protein isolate is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.