How does tofu stand up nutritionally against meat? Remarkably well, as the following chart shows! Firmer varieties of tofu provide a high level of soy protein, with no cholesterol and often with far less fat and calories. As shown by the numbers below, firmer types of tofu provide a good alternative without having to remove all animal protein from your diet. Superior Soy Drink also provides many of the same nutritional benefits as milk, without the disadvantages of dairy.