What is the difference between tofu and soya?

December 4, 2025 •

4 min read

Soybeans have been cultivated for over 5,000 years in China, serving as the raw ingredient for a wide array of food products. While many people use the terms interchangeably, the key difference between tofu and soya is that soya refers to the soybean itself, while tofu is a specific food product made from processed soybeans.

Quick Summary

Soya refers to the soybean, a legume used to produce various items, while tofu is a specific soy-based food created by coagulating soy milk and pressing the resulting curds into blocks. The distinction lies in tofu's status as a processed product of the raw soybean, with variations in texture, nutritional profile, and culinary uses compared to its origin.

Key Points

Origin: Soya is the raw soybean, a legume, whereas tofu is a processed product made from soy milk.
Processing: Tofu is created by coagulating soy milk and pressing the curds into blocks, while soya can be eaten whole or used to produce other foods.
Nutritional Content: Whole soybeans contain more fiber, but calcium-set tofu is significantly richer in calcium.
Texture and Flavor: Soybeans offer a distinct, beany flavor and firm texture, while tofu is mild and custard-like, absorbing surrounding flavors.
Culinary Use: Soya is used for products like soy milk, edamame, and tempeh, while tofu is a versatile meat alternative for frying, grilling, and scrambling.
Protein Quality: Both soya and tofu are complete proteins, containing all nine essential amino acids.

Soya: The Versatile Whole Bean

Soya, or soybeans, are legumes native to East Asia and are one of the most widely consumed food crops globally. The term "soya" or "soy" broadly encompasses the entire soybean plant and the many products derived from it, including soy milk, tempeh, miso, soy sauce, and edamame. Soybeans are valued as a complete plant-based protein source, providing all nine essential amino acids. They are rich in dietary fiber, healthy fats, vitamins, and minerals.

Soya can be consumed in various forms, from immature soybeans (edamame) served directly in the pod to dried soybeans used in cooking. Its versatility allows it to be transformed through different methods, such as fermentation to create tempeh and miso, or processing to create soy milk and subsequently, tofu.

Tofu: The Processed Soy Product

Tofu, also known as bean curd, is a food product created from soybeans, much like how cheese is made from dairy milk. The process involves several key steps:

Soaking: Dried soybeans are soaked in water to soften them.
Grinding and Boiling: The soaked beans are ground into a slurry and boiled to produce soy milk.
Coagulation: A coagulant, such as calcium sulfate or magnesium chloride, is added to the soy milk, causing the proteins to curdle.
Pressing: The resulting curds are pressed to remove excess water, forming solid blocks of tofu. The amount of pressing determines the final firmness, from silken to extra-firm.

Because of this processing, tofu has a different texture and nutritional composition than the original soybeans. The coagulant used can also alter its nutritional content; for example, using calcium sulfate results in calcium-rich tofu.

Culinary Applications

The differences in form and texture lead to distinct culinary uses for soya and tofu.

Soya: Whole soybeans, or edamame, are often boiled and served as a snack or side dish. Soy milk is a beverage used in smoothies, and soy flour is used in baking. Soya chunks, made from defatted soy flour, are dense and great for absorbing rich flavors in Indian and other cuisines. Fermented soy products like miso and tempeh have their own unique, strong flavors and textures suitable for different recipes.
Tofu: Tofu's mild flavor makes it a culinary chameleon, readily absorbing the flavors of marinades, sauces, and spices. Silken tofu is ideal for creamy desserts, dressings, and smoothies due to its soft, custard-like consistency. Firmer varieties are excellent for frying, grilling, or scrambling, providing a meaty texture in savory dishes. It is a versatile meat substitute for a wide range of global cuisines.

Nutritional Breakdown

The processing that turns soya into tofu also alters its nutritional profile, primarily by removing some of the fiber and carbohydrates. Here is a comparison of their nutritional content per 100g:


Nutrient	Soybeans (Whole, Boiled)	Tofu (Firm)
Calories	172 kcal	144 kcal
Protein	~18.21 g	~17.17 g
Fat	~8.97 g	~8.72 g
Carbohydrates	~8.36 g	~2.78 g
Fiber	~6 g	~2.3 g
Calcium	~102 mg	~683 mg
Iron	~5.14 mg	~2.66 mg

Note: Nutritional values can vary based on preparation method and firmness. Calcium content in tofu is significantly influenced by the coagulant used.

Benefits of Each

Both soya and tofu offer distinct health benefits, making them valuable additions to a balanced diet.

Benefits of Soya:

Higher Fiber Content: As a whole food, soybeans are richer in dietary fiber, which aids digestion and promotes gut health.
Vitamins and Minerals: Soybeans contain higher levels of certain vitamins and minerals, such as B vitamins, folate, iron, and potassium.
Versatility: Beyond tofu, soybeans can be used to make a wide variety of foods like edamame, soy milk, and tempeh, providing diverse nutritional benefits and flavors.

Benefits of Tofu:

Complete Protein: Tofu is a complete protein source, containing all nine essential amino acids necessary for muscle repair and immunity.
High in Calcium: When made with a calcium-based coagulant, tofu can be an excellent source of calcium, which is crucial for bone health.
Adaptable Texture: Its mild flavor and range of textures make it incredibly adaptable in the kitchen, allowing it to be incorporated into countless recipes, both savory and sweet.

Conclusion: Which One is Right for You?

The fundamental difference between tofu and soya is their form: soya is the raw bean, while tofu is a processed food derived from it. Your choice between them depends on your culinary goals and nutritional needs. For a less-processed, high-fiber option, whole soybeans are preferable. If you want a versatile, complete protein source that can be easily incorporated into many dishes and is a good source of calcium, tofu is an excellent choice. Ultimately, both are highly nutritious, plant-based foods that can be part of a healthy diet.

For more information on the history and production of tofu, check out the Wikipedia article on Tofu.

Frequently Asked Questions

Neither is definitively healthier, as both offer excellent nutritional benefits. Whole soybeans have more fiber, while tofu can be higher in calcium if made with a calcium-based coagulant. The best choice depends on your specific dietary needs.

No, if you have a soy allergy, you should not eat tofu, as it is a direct product of soybeans. It is important to avoid all soy-based products.

Yes, bean curd is the English name for tofu. The term is sometimes used to describe firmer forms of tofu, but they are the same product.

The primary ingredient in tofu is the soybean. Soybeans are processed to create soy milk, which is then coagulated and pressed to make tofu.

Other foods made from soya include edamame (immature soybeans), soy milk, tempeh (fermented soybeans), miso, soy sauce, and soy flour.

On a fresh weight basis, the protein content is comparable. For example, per 100g, firm tofu and boiled soybeans have similar amounts of protein, though concentrations can vary. Both are considered complete proteins.

Tofu is considered a minimally processed food, similar to cheese. It undergoes several steps like soaking, grinding, and coagulation to transform from the raw soybean into a solid block.