Seitan vs Tofu (firm)
Both count toward 30 plants a week.
| Seitan | Tofu (firm) | |
|---|---|---|
| Protein · per 100 g | 25.0 g | 17.3 g |
| Carbs · per 100 g | 5.0 g | 2.8 g |
| Fat · per 100 g | 1.5 g | 8.7 g |
| Fiber · per 100 g | 0.8 g | 2.3 g |
| Energy · per 100 g | 141 kcal | 144.0 kcal |
| Protein · per 100 kcal | 17.7 g | 12.0 g |
| To hit 30 g protein | 120 g · 169 kcal | 174 g · 250 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Seitan delivers 1.5× the protein per calorie of Tofu (firm) (17.7 g vs 12.0 g per 100 kcal).
More protein / 100 g: SeitanMore fiber / 100 g: TofuLighter per 100 g: SeitanSmaller 30 g portion: Seitan
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.