Tofu vs Soy protein isolate
Nutrition comparison per 100 g serving
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It's a tie — both foods score equally across 29 nutrient categories
Tofu: 12
vs
Soy protein isolate: 12
(5 ties)
Overview
| Nutrient | Tofu | Soy protein isolate | Winner |
|---|---|---|---|
| Calories | 477 cal | 335 cal | |
| Protein | 52.5 g | 88.3 g | |
| Carbs | 10.0 g | 0 g | |
| Fat | 30.3 g | 3.4 g | |
| Fiber | 7.2 g | 0 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Tofu | Soy protein isolate | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 190.9 MG | |
| Folate, total | 92 UG | 176 UG | |
| Niacin | 1.2 MG | 1.4 MG | |
| Pantothenic acid | 0.4 MG | 0.1 MG | |
| Riboflavin | 0.3 MG | 0.1 MG | |
| Thiamin | 0.5 MG | 0.2 MG | |
| Vitamin A, RAE | 26 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.3 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0.7 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0 MG | Tie |
| Vitamin K (phylloquinone) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Tofu | Soy protein isolate | Winner |
|---|---|---|---|
| Calcium, Ca | 364 MG | 178 MG | |
| Copper, Cu | 1.2 MG | 1.6 MG | |
| Iron, Fe | 9.7 MG | 14.5 MG | |
| Magnesium, Mg | 59 MG | 39 MG | |
| Manganese, Mn | 3.7 MG | 1.5 MG | |
| Phosphorus, P | 483 MG | 776 MG | |
| Potassium, K | 20 MG | 81 MG | |
| Selenium, Se | 54.3 UG | 0.8 UG | |
| Sodium, Na | 6 MG | 1,005 MG | |
| Zinc, Zn | 4.9 MG | 4.0 MG |