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.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
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) .
Soy Milk g
()
|
Daily Values (%) |
Fried Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | 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.