Vitasoy USA, Nasoya Lite Firm Tofu vs Soy flour, full-fat, raw, crude protein basis (N x 6.25)
Nutrition comparison per 100 g.
Vitasoy USA, Nasoya Lite Firm Tofu
54 kcal
Soy flour, full-fat, raw, crude protein basis (N x 6.25)
434 kcal
Calories
54 kcal
434 kcal
Protein
8.3 g
37.8 g
Carbs
1.3 g
31.9 g
Fiber
0.6 g
9.6 g
Sugars
0.2 g
~
Fat
1.7 g
20.7 g
Sodium
34 mg
13 mg
Key takeaways
- Vitasoy USA, Nasoya Lite Firm Tofu has 88% fewer calories (54 kcal vs 434 kcal).
- Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more protein (37.8 g vs 8.3 g).
- Vitasoy USA, Nasoya Lite Firm Tofu has more carbs (1.3 g vs 31.9 g).
- Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more fiber (9.6 g vs 0.6 g).
- Vitasoy USA, Nasoya Lite Firm Tofu has more fat (1.7 g vs 20.7 g).
| Macronutrients | Vitasoy USA, Nasoya Lite Firm Tofu | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Calories | 54 kcal | 434 kcal |
| Protein | 8.3 g | 37.8 g |
| Total Fat | 1.7 g | 20.7 g |
| Total Carbohydrate | 1.3 g | 31.9 g |
| Dietary Fiber | 0.6 g | 9.6 g |
| Total Sugars | 0.2 g | ~ |
| Water | 87.1 g | 5.2 g |
| Carbohydrates | Vitasoy USA, Nasoya Lite Firm Tofu | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Total Carbohydrate | 1.3 g | 31.9 g |
| Dietary Fiber | 0.6 g | 9.6 g |
| Total Sugars | 0.2 g | ~ |
| Fats & Fatty Acids | Vitasoy USA, Nasoya Lite Firm Tofu | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Total Fat | 1.7 g | 20.7 g |
| Saturated Fat | 0.2 g | 3.0 g |
| Monounsaturated Fat | 0.3 g | 4.6 g |
| Polyunsaturated Fat | 1.2 g | 11.7 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | ~ | 1,378.0 mg |
| Omega-6 Fatty Acids | ~ | 10,280.0 mg |
| Protein & Amino Acids | Vitasoy USA, Nasoya Lite Firm Tofu | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Protein | 8.3 g | 37.8 g |
| Histidine | ~ | 931.0 mg |
| Isoleucine | ~ | 1,675.0 mg |
| Leucine | ~ | 2,812.0 mg |
| Lysine | ~ | 2,298.0 mg |
| Methionine | ~ | 466.0 mg |
| Phenylalanine | ~ | 1,802.0 mg |
| Threonine | ~ | 1,500.0 mg |
| Tryptophan | ~ | 502.0 mg |
| Valine | ~ | 1,724.0 mg |
| Alanine | ~ | 1,627.0 mg |
| Arginine | ~ | 2,679.0 mg |
| Aspartic Acid | ~ | 4,342.0 mg |
| Cystine | ~ | 556.0 mg |
| Glutamic Acid | ~ | 6,689.0 mg |
| Glycine | ~ | 1,597.0 mg |
| Proline | ~ | 2,020.0 mg |
| Serine | ~ | 2,002.0 mg |
| Tyrosine | ~ | 1,306.0 mg |
| Vitamins | Vitasoy USA, Nasoya Lite Firm Tofu | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Vitamin A (RAE) | 95.0 mcg | 6.0 mcg |
| Vitamin C | ~ | 0.0 mg |
| Vitamin D | 3.9 mcg | 0.0 mcg |
| Vitamin E | 5.2 mg | ~ |
| Thiamin (B1) | ~ | 0.6 mg |
| Riboflavin (B2) | ~ | 1.2 mg |
| Niacin (B3) | ~ | 4.3 mg |
| Vitamin B6 | ~ | 0.5 mg |
| Folate (B9) | ~ | 345.0 mcg |
| Vitamin B12 | 2.4 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 1.6 mg |
| Minerals | Vitasoy USA, Nasoya Lite Firm Tofu | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Calcium | 184.0 mg | 206.0 mg |
| Iron | 1.6 mg | 6.4 mg |
| Magnesium | ~ | 429.0 mg |
| Phosphorus | 181.0 mg | 494.0 mg |
| Potassium | ~ | 2,515.0 mg |
| Sodium | 34.0 mg | 13.0 mg |
| Zinc | ~ | 3.9 mg |
| Copper | ~ | 2.9 mg |
| Manganese | ~ | 2.3 mg |
| Selenium | ~ | 7.5 mcg |
| Sterols | Vitasoy USA, Nasoya Lite Firm Tofu | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Vitasoy USA, Nasoya Lite Firm Tofu | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Ash | 1.6 g | 4.5 g |
Frequently asked questions
Which has fewer calories, Vitasoy USA, Nasoya Lite Firm Tofu or Soy flour, full-fat, raw, crude protein basis (N x 6.25)?
Vitasoy USA, Nasoya Lite Firm Tofu has fewer calories: 54 kcal for Vitasoy USA, Nasoya Lite Firm Tofu vs 434 kcal for Soy flour, full-fat, raw, crude protein basis (N x 6.25) per 100 g.
Which has more protein, Vitasoy USA, Nasoya Lite Firm Tofu or Soy flour, full-fat, raw, crude protein basis (N x 6.25)?
Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more protein: 8.3 g for Vitasoy USA, Nasoya Lite Firm Tofu vs 37.8 g for Soy flour, full-fat, raw, crude protein basis (N x 6.25) per 100 g.
Which has more fiber, Vitasoy USA, Nasoya Lite Firm Tofu or Soy flour, full-fat, raw, crude protein basis (N x 6.25)?
Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more fiber: 0.6 g for Vitasoy USA, Nasoya Lite Firm Tofu vs 9.6 g for Soy flour, full-fat, raw, crude protein basis (N x 6.25) per 100 g.
Is Vitasoy USA, Nasoya Lite Firm Tofu or Soy flour, full-fat, raw, crude protein basis (N x 6.25) healthier?
Vitasoy USA, Nasoya Lite Firm Tofu is lower in calories, and Soy flour, full-fat, raw, crude protein basis (N x 6.25) is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.