Soy Milk vs. Tofu
Nutrition comparison of Soy Milk and 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
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and tofu:
- Both tofu and soy milk are high in calcium.
- Tofu has more thiamin and pantothenic acid, however, soy milk contains more riboflavin, niacin and Vitamin B12.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy milk has 43% less calories than tofu - tofu has 76 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Tofu | |
|---|---|---|
| Protein | 24% | 39% |
| Carbohydrates | 45% | 9% |
| Fat | 31% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and soy milk are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Tofu and soy milk contain similar amounts of dietary fiber - tofu has 0.3g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Tofu and soy milk contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Tofu is a great source of protein and it has 211% more protein than soy milk - tofu has 8.1g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both tofu and soy milk are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Tofu and soy milk contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has more Vitamin A than tofu - soy milk has 55ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than tofu - soy milk has 3.7iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and soy milk contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Tofu and soy milk contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Tofu has more thiamin and pantothenic acid, however, soy milk contains more riboflavin, niacin and Vitamin B12. Both soy milk and tofu contain significant amounts of Vitamin B6 and folate.
| Soy Milk | Tofu | |
|---|---|---|
| Thiamin | 0.029 MG | 0.081 MG |
| Riboflavin | 0.184 MG | 0.052 MG |
| Niacin | 0.425 MG | 0.195 MG |
| Pantothenic acid | ~ | 0.068 MG |
| Vitamin B6 | 0.031 MG | 0.047 MG |
| Folate | 9 UG | 15 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both tofu and soy milk are high in calcium. Tofu has 185% more calcium than soy milk - tofu has 350mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Tofu is an excellent source of iron and it has 11 times more iron than soy milk - tofu has 5.4mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Tofu and soy milk contain similar amounts of potassium - tofu has 121mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.319 G |
| Total | 0.075 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Tofu | |
|---|---|---|
| linoleic acid | 0.584 G | 2.38 G |
| Total | 0.584 G | 2.38 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Soy Milk or Tofu .
Soy Milk g
()
|
Daily Values (%) |
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 tofu or soy milk contain more calories in 100 grams?Soy milk has 40% less calories than tofu - tofu has 76 calories in 100g and soy milk has 43 calories.
Is tofu or soy milk better for protein?
Tofu is a great source of protein and it has 210% more protein than soy milk - tofu has 8.1g of protein per 100 grams and soy milk has 2.6g of protein.
Does tofu or soy milk have more carbohydrates?
By weight, both tofu and soy milk are low in carbohydrates - tofu has 1.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does tofu or soy milk contain more calcium?
Both tofu and soy milk are high in calcium. Tofu has 190% more calcium than soy milk - tofu has 350mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does tofu or soy milk contain more iron?
Tofu is an abundant source of iron and it has 11 times more iron than soy milk - tofu has 5.4mg of iron in 100 grams and soy milk has 0.42mg of iron.