Head-to-head comparison

Hemp Protein Powder vs Tofu (firm): Which Has More Protein?

Hemp Protein Powder and Tofu (firm) show up in a lot of the same meal-planning conversations, and the honest comparison depends on which specific number you're optimizing for.

Hemp Protein Powder

50.0gprotein / 100g

380 cal · 10.0g fat · $$$ · Quality 0.5

Tofu (firm)

17.3gprotein / 100g

144 cal · 8.7g fat · $ · Quality 0.91

This isn't close. Hemp Protein Powder packs 50.0g of protein per 100g against Tofu (firm)'s 17.3g — a 32.7g gap driven mostly by how concentrated or diluted each food naturally is.

Tofu (firm) pulls ahead on protein quality specifically (DIAAS-adjusted, complete plant protein), even in categories where Hemp Protein Powder wins on raw grams.

Tofu (firm) is the more budget-friendly pick ($ vs $$$ for Hemp Protein Powder), worth weighing if cost matters more than the other differences here.

Verdict

If raw protein density is what you're optimizing for, Hemp Protein Powder wins clearly. Choose Tofu (firm) instead if its lower fat, cost, or prep time matters more to you than the extra grams.

Full nutrition comparison

Per 100gHemp Protein PowderTofu (firm)
Protein50.0g17.3g
Calories380144
Fat10.0g8.7g
Carbs30.0g2.8g
Fiber20.0g2.3g
Quality score0.50.91
Relative cost$$$$
Prep time1 min15 min

Frequently asked

Which has more protein, hemp protein powder or tofu (firm)?

Hemp Protein Powder has 50.0g of protein per 100g compared to Tofu (firm)'s 17.3g.

Which is lower in calories?

Tofu (firm) is lower in calories per 100g, at 144 vs the other's 380.