Cooked Soybeans vs Firm Tofu Calories

Cooked Soybeans has 51% more calories than firm tofu: 218 vs 144 calories per 100 g.

For protein, about the same protein. For fat, cooked soybeans has more. For carbohydrates, cooked soybeans has more. For fiber, cooked soybeans has more.

By typical serving, 1 cup of cooked soybeans (185 g) has 403 calories and 1 block of firm tofu (324 g) has 467 calories.

Cooked Soybeans and Firm Tofu calorie calculator

Amount of each−+Unitgramsouncescalories (same calories)

Cooked Soybeans

218calories in 100 g

• Protein 17 g
• Fat 15 g
• Carbs 7.8 g

Cooked Soybeans nutrition

Firm Tofu

144calories in 100 g

• Protein 17 g
• Fat 8.7 g
• Carbs 2.8 g

Firm Tofu nutrition

Nutrition per 100 grams

Nutrient	Cooked Soybeans	Firm Tofu
Calories	218	144
Protein	17 g	17 g
Fat	15 g	8.7 g
Saturated fat	2.1 g	1.3 g
Carbohydrates	7.8 g	2.8 g
Fiber	5.6 g	2.3 g
Sugars	2.8 g	-
Sodium	217 mg	14 mg
Potassium	479 mg	237 mg
Calcium	95 mg	683 mg
Iron	4.8 mg	2.7 mg
Vitamin C	1.5 mg	0.2 mg

Cooked Soybeans vs Firm Tofu: common questions

Which has more calories, cooked soybeans or firm tofu?

Cooked Soybeans has more calories per 100 g (218 vs 144).

Which has more protein, cooked soybeans or firm tofu?

Firm Tofu has more protein per 100 g (17 g vs 17 g).

Is cooked soybeans or firm tofu better for weight loss?

Firm Tofu has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.

More comparisons

Cooked Soybeans

Cooked Soybeans nutritionvs Cooked Edamamevs Cooked Fava Beansvs Cooked Mung Beansvs Soy Nutsvs Boiled Chickpeasvs Black Beansvs Boiled Lentils

Firm Tofu

Firm Tofu nutritionvs Okaravs Tempehvs Chicken Breastvs Boiled Egg

Source: USDA FoodData Central. Cooked Soybeans: FDC ID 2707388. Firm Tofu: FDC ID 172475.