How the diets react
Diet Ratings
Silken tofu contains ~1.5g net carbs per 100g with 8g protein and 5g fat. Low-carb, versatile protein source. Firm tofu is similar. Minimal impact on carb budget.
Whole plant food derived from soybeans. Complete protein, minimally processed, versatile. Staple of vegan cuisine.
Tofu is made from soybeans, which are legumes explicitly excluded from paleo diet. Soy is also heavily processed and contains anti-nutrients. Not available to hunter-gatherers.
Minimally processed plant-based protein from soybeans. Aligns with plant-based emphasis but not traditional to Mediterranean diet. Acceptable as modern plant protein alternative to meat, though legumes are traditionally preferred.
Mediterranean diet traditionally emphasizes Mediterranean legumes (chickpeas, lentils, beans). Some modern practitioners accept tofu as acceptable plant protein; traditionalists prefer regional legumes.
Tofu is soy-derived (plant legume). It is a plant product and explicitly excluded from carnivore diet. Contains plant compounds and phytoestrogens contrary to carnivore principles.
Tofu is made from soybeans, which are legumes. Legumes are explicitly excluded from Whole30 for the full 30 days.
Silken tofu is Monash-tested and rated low-FODMAP at generous servings (>200g). Soy protein isolate is low in fermentable carbohydrates. No GOS concerns at standard portions.
Plant-based protein rich in minerals (calcium, magnesium, potassium). Low sodium when unsalted. Supports DASH emphasis on legumes and plant proteins. Versatile and nutrient-dense.
Silken tofu is softer, higher water content (~2g protein per 3oz vs. 10g for firm). Contains ~1-2g carbs and ~2g fat per serving. Usable but requires larger portions for protein block, disrupting fat/carb balance. Firm tofu preferred.
Whole soy food emphasized in anti-inflammatory diet. Silken tofu provides complete protein, isoflavones, and anti-inflammatory compounds. Minimal processing. Excellent plant-based protein source.
Good protein (8-10g per 3oz serving), low fat (2-3g), easy to digest, versatile. However, silken tofu has softer texture that may not provide satiety compared to firm tofu. Lower protein density per calorie than firm varieties. Works in smoothies or soups but less satisfying as standalone protein.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.