Soy Milk vs. Fried Tofu

Nutrition comparison of Soy Milk and Fried Tofu


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy milk versus fried tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy milk and fried tofu:

  • Both fried tofu and soy milk are high in calcium.
  • Fried tofu has more thiamin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin, niacin and Vitamin B12.
  • Fried tofu is an excellent source of dietary fiber, iron and protein.
  • Soy milk has 13.2 times less saturated fat than fried tofu.
Detailed nutritional comparison of soy milk and fried tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Fried Tofu src

Calories and Carbs

calories

Fried tofu is high in calories and soy milk has 84% less calories than fried tofu - fried tofu has 270 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is much heavier in carbs, much lighter in fat and similar to fried tofu for protein. Soy milk has a macronutrient ratio of 24:46:31 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Fried Tofu
Protein 24% 26%
Carbohydrates 46% 12%
Fat 31% 62%
Alcohol ~ ~

carbohydrates

Fried tofu and soy milk contain similar amounts of carbs - fried tofu has 8.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Fried tofu is an excellent source of dietary fiber and it has 18 times more dietary fiber than soy milk - fried tofu has 3.9g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.

sugar

Fried tofu and soy milk contain similar amounts of sugar - fried tofu has 2.7g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Fried tofu is an excellent source of protein and it has 624% more protein than soy milk - fried tofu has 18.8g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Soy milk has 13.2 times less saturated fat than fried tofu - fried tofu has 2.9g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

Vitamins

Vitamin A

Soy milk has 54 times more Vitamin A than fried tofu - fried tofu has 1ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.

Vitamin D

Soy milk has more Vitamin D than fried tofu - soy milk has 3.7iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.

Vitamin E

Fried tofu and soy milk contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Fried tofu and soy milk contain similar amounts of Vitamin K - fried tofu has 7.8ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

Fried tofu has more thiamin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin, niacin and Vitamin B12.

Soy Milk Fried Tofu
Thiamin 0.029 MG 0.17 MG
Riboflavin 0.184 MG 0.05 MG
Niacin 0.425 MG 0.1 MG
Pantothenic acid ~ 0.14 MG
Vitamin B6 0.031 MG 0.099 MG
Folate 9 UG 27 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Both fried tofu and soy milk are high in calcium. Fried tofu has 202% more calcium than soy milk - fried tofu has 372mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Fried tofu is an excellent source of iron and it has 10 times more iron than soy milk - fried tofu has 4.9mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Fried tofu and soy milk contain similar amounts of potassium - fried tofu has 146mg of potassium per 100 grams and soy milk has 122mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both soy milk and fried tofu contain small amounts of beta-carotene.

Soy Milk Fried Tofu
beta-carotene 2 UG 16 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than soy milk per 100 grams.

Soy Milk Fried Tofu
alpha linoleic acid 0.075 G 1.346 G
Total 0.075 G 1.346 G

omega 6s

Comparing omega-6 fatty acids, fried tofu has more linoleic acid than soy milk per 100 grams.

Soy Milk Fried Tofu
linoleic acid 0.584 G 10.044 G
Total 0.584 G 10.044 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Fried Tofu (Tofu, fried) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does fried tofu or soy milk contain more calories in 100 grams?
Fried tofu is high in calories and soy milk has 80% less calories than fried tofu - fried tofu has 270 calories in 100g and soy milk has 43 calories.

Does fried tofu or soy milk have more carbohydrates?
By weight, fried tofu and soy milk contain similar amounts of carbs - fried tofu has 8.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does fried tofu or soy milk contain more calcium?
Both fried tofu and soy milk are high in calcium. Fried tofu has 200% more calcium than soy milk - fried tofu has 372mg of calcium in 100 grams and soy milk has 123mg of calcium.

Does fried tofu or soy milk contain more iron?
Fried tofu is an abundant source of iron and it has 10 times more iron than soy milk - fried tofu has 4.9mg of iron in 100 grams and soy milk has 0.42mg of iron.