Pea Protein Isolate
80.0gprotein / 100g375 cal · 6.0g fat · $$ · Quality 0.82
Tofu (firm)
17.3gprotein / 100g144 cal · 8.7g fat · $ · Quality 0.91
This isn't close. Pea Protein Isolate packs 80.0g of protein per 100g against Tofu (firm)'s 17.3g — a 62.7g gap driven mostly by how concentrated or diluted each food naturally is.
Tofu (firm) pulls ahead on protein quality specifically (DIAAS-adjusted, complete plant protein), even in categories where Pea Protein Isolate wins on raw grams.
Tofu (firm) is the more budget-friendly pick ($ vs $$ for Pea Protein Isolate), worth weighing if cost matters more than the other differences here.
Pea Protein Isolate's typical serving also delivers more leucine (2100mg vs Tofu (firm)'s 1300mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Pea Protein Isolate 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 100g | Pea Protein Isolate | Tofu (firm) |
|---|---|---|
| Protein | 80.0g | 17.3g |
| Calories | 375 | 144 |
| Fat | 6.0g | 8.7g |
| Carbs | 5.0g | 2.8g |
| Fiber | 4.0g | 2.3g |
| Quality score | 0.82 | 0.91 |
| Relative cost | $$ | $ |
| Prep time | 1 min | 15 min |
Frequently asked
Which has more protein, pea protein isolate or tofu (firm)?
Pea Protein Isolate has 80.0g 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 375.