Soybeans (mature, cooked)
18.2gprotein / 100g173 cal · 9.0g fat · $ · Quality 0.85
Tofu (firm)
17.3gprotein / 100g144 cal · 8.7g fat · $ · Quality 0.91
Per 100g, Soybeans (mature, cooked) comes in at 18.2g of protein against Tofu (firm)'s 17.3g, a 0.9g gap that's noticeable across a full day's eating but won't make or break either choice on its own.
Quality flips the other way, though: Tofu (firm) has the stronger amino acid profile (DIAAS-adjusted, complete plant protein) versus Soybeans (mature, cooked)'s DIAAS-adjusted, complete plant protein.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
These two are closer than the comparison headline suggests. Either Soybeans (mature, cooked) or Tofu (firm) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Soybeans (mature, cooked) | Tofu (firm) |
|---|---|---|
| Protein | 18.2g | 17.3g |
| Calories | 173 | 144 |
| Fat | 9.0g | 8.7g |
| Carbs | 8.4g | 2.8g |
| Fiber | 6.0g | 2.3g |
| Quality score | 0.85 | 0.91 |
| Relative cost | $ | $ |
| Prep time | 90 min | 15 min |
Frequently asked
Which has more protein, soybeans (mature, cooked) or tofu (firm)?
Soybeans (mature, cooked) has 18.2g 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 173.