Soy protein isolate vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Nutrition comparison per 100 g.
Soy protein isolate
338 kcal
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
70 kcal
Calories
338 kcal
70 kcal
Protein
80.7 g
8.2 g
Carbs
7.4 g
1.7 g
Fiber
5.6 g
0.9 g
Sugars
0.0 g
0.6 g
Fat
3.4 g
4.2 g
Sodium
1,005 mg
12 mg
Key takeaways
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 79% fewer calories (70 kcal vs 338 kcal).
- Soy protein isolate has more protein (80.7 g vs 8.2 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more carbs (1.7 g vs 7.4 g).
- Soy protein isolate has more fiber (5.6 g vs 0.9 g).
- Soy protein isolate has more sugars (0.0 g vs 0.6 g).
| Macronutrients | Soy protein isolate | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calories | 338 kcal | 70 kcal |
| Protein | 80.7 g | 8.2 g |
| Total Fat | 3.4 g | 4.2 g |
| Total Carbohydrate | 7.4 g | 1.7 g |
| Dietary Fiber | 5.6 g | 0.9 g |
| Total Sugars | 0.0 g | 0.6 g |
| Water | 5.0 g | 85.0 g |
| Carbohydrates | Soy protein isolate | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Carbohydrate | 7.4 g | 1.7 g |
| Dietary Fiber | 5.6 g | 0.9 g |
| Total Sugars | 0.0 g | 0.6 g |
| Fats & Fatty Acids | Soy protein isolate | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Fat | 3.4 g | 4.2 g |
| Saturated Fat | 0.4 g | 0.9 g |
| Monounsaturated Fat | 0.6 g | 1.2 g |
| Polyunsaturated Fat | 1.6 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 195.0 mg | 181.0 mg |
| Omega-6 Fatty Acids | 1,453.0 mg | 1,598.0 mg |
| Protein & Amino Acids | Soy protein isolate | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Protein | 80.7 g | 8.2 g |
| Histidine | 2,303.0 mg | 225.0 mg |
| Isoleucine | 4,253.0 mg | 444.0 mg |
| Leucine | 6,783.0 mg | 728.0 mg |
| Lysine | 5,327.0 mg | 462.0 mg |
| Methionine | 1,130.0 mg | 110.0 mg |
| Phenylalanine | 4,593.0 mg | 437.0 mg |
| Threonine | 3,137.0 mg | 411.0 mg |
| Tryptophan | 1,116.0 mg | 123.0 mg |
| Valine | 4,098.0 mg | 455.0 mg |
| Alanine | 3,589.0 mg | 405.0 mg |
| Arginine | 6,670.0 mg | 716.0 mg |
| Aspartic Acid | 10,203.0 mg | 1,066.0 mg |
| Cystine | 1,046.0 mg | 30.0 mg |
| Glutamic Acid | 17,452.0 mg | 1,721.0 mg |
| Glycine | 3,603.0 mg | 384.0 mg |
| Proline | 4,960.0 mg | 567.0 mg |
| Serine | 4,593.0 mg | 531.0 mg |
| Tyrosine | 3,222.0 mg | 367.0 mg |
| Vitamins | Soy protein isolate | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.2 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 0.0 mg |
| Vitamin K | 0.0 mcg | 2.4 mcg |
| Thiamin (B1) | 0.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 1.4 mg | 0.1 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 176.0 mcg | 19.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | 190.9 mg | 28.1 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Soy protein isolate | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calcium | 178.0 mg | 201.0 mg |
| Iron | 14.5 mg | 1.6 mg |
| Magnesium | 39.0 mg | 37.0 mg |
| Phosphorus | 776.0 mg | 121.0 mg |
| Potassium | 81.0 mg | 148.0 mg |
| Sodium | 1,005.0 mg | 12.0 mg |
| Zinc | 4.0 mg | 0.8 mg |
| Copper | 1.6 mg | 0.2 mg |
| Manganese | 1.5 mg | 0.6 mg |
| Selenium | 0.8 mcg | 9.9 mcg |
| Sterols | Soy protein isolate | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Soy protein isolate | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 3.6 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Soy protein isolate or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has fewer calories: 338 kcal for Soy protein isolate vs 70 kcal for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more protein, Soy protein isolate or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soy protein isolate has more protein: 80.7 g for Soy protein isolate vs 8.2 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more fiber, Soy protein isolate or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soy protein isolate has more fiber: 5.6 g for Soy protein isolate vs 0.9 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Is Soy protein isolate or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) healthier?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 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.