#1: Soft Tofu×
×
#2: Firm Tofu (With Calcium and Magnesium)×
×
#3: Tofu Extra Firm Prepared With Nigari×
×
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Nutrition Comparison of Soft Tofu, Firm Tofu (With Calcium and Magnesium), and Tofu Extra Firm Prepared With Nigari

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Soft Tofu100 grams (x1)3% DV61 calories
  • Firm Tofu (With Calcium and Magnesium)100 grams (x1)4% DV78 calories
  • Tofu Extra Firm Prepared With Nigari100 grams (x1)4% DV83 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Soft Tofu100 grams (x1)6% DV3.7g
  • Firm Tofu (With Calcium and Magnesium)100 grams (x1)6% DV4.2g
  • Tofu Extra Firm Prepared With Nigari100 grams (x1)8% DV5.3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Soft Tofu100 grams (x1)0% DV1.2g
  • Firm Tofu (With Calcium and Magnesium)100 grams (x1)1% DV2.9g
  • Tofu Extra Firm Prepared With Nigari100 grams (x1)0% DV1.2g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Soft Tofu100 grams (x1)14% DV7.2g
  • Firm Tofu (With Calcium and Magnesium)100 grams (x1)18% DV9g
  • Tofu Extra Firm Prepared With Nigari100 grams (x1)20% DV10g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Soft Tofu100 grams (x1)0% DV0mg
  • Firm Tofu (With Calcium and Magnesium)100 grams (x1)0% DV0mg
  • Tofu Extra Firm Prepared With Nigari100 grams (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Soft Tofu100 grams (x1)1% DV0.2g
  • Firm Tofu (With Calcium and Magnesium)100 grams (x1)4% DV0.9g
  • Tofu Extra Firm Prepared With Nigari100 grams (x1)4% DV1g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Soft Tofu100 grams (x1)1% DV0.7g
  • Firm Tofu (With Calcium and Magnesium)100 grams (x1)1% DV0.6g
  • Tofu Extra Firm Prepared With Nigari100 grams (x1)1% DV0.7g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Soft Tofu100 grams (x1)6% DV1.1mg
  • Firm Tofu (With Calcium and Magnesium)100 grams (x1)9% DV1.6mg
  • Tofu Extra Firm Prepared With Nigari100 grams (x1)11% DV2mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Soft Tofu100 grams (x1)9% DV111mg
  • Firm Tofu (With Calcium and Magnesium)100 grams (x1)15% DV201mg
  • Tofu Extra Firm Prepared With Nigari100 grams (x1)22% DV282mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Soft Tofu100 grams (x1)3% DV120mg
  • Firm Tofu (With Calcium and Magnesium)100 grams (x1)3% DV148mg
  • Tofu Extra Firm Prepared With Nigari100 grams (x1)3% DV130mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
61
(3%)
78
(4%)
83
(4%)
Fat (g)
(%DV)
3.7
(6%)
4.2
(6%)
5.3
(8%)
Protein (g)
(%DV)
7.2
(14%)
9
(18%)
10
(20%)
Carbohydrates (g)
(%DV)
1.2
(0%)
2.9
(1%)
1.2
(0%)
Sugar (g)
(%DV)
0.7
(1%)
0.6
(1%)
0.7
(1%)
Fiber (g)
(%DV)
0.2
(1%)
0.9
(4%)
1
(4%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.5
(3%)
0.8
(4%)
0.9
(5%)
Net Carbs (g)120.2
Trans Fats (g)000
 Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
111
(9%)
201
(15%)
282
(22%)
Iron (mg)
(%DV)
1.1
(6%)
1.6
(9%)
2
(11%)
Potassium (mg)
(%DV)
120
(3%)
148
(3%)
130
(3%)
Magnesium (mg)
(%DV)
27
(6%)
37
(9%)
35
(8%)
Phosphorus (mg)
(%DV)
92
(7%)
121
(10%)
111
(9%)
Sodium (mg)
(%DV)
8
(0%)
12
(1%)
4
(0%)
Zinc (mg)
(%DV)
0.6
(6%)
0.8
(8%)
1.1
(10%)
Copper (mg)
(%DV)
0.2
(17%)
0.2
(24%)
0.2
(22%)
Manganese (mg)
(%DV)
0.4
(17%)
0.6
(27%)
0.7
(29%)
Selenium (μg)
(%DV)
8.9
(16%)
9.9
(18%)
13
(24%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0.2
(0%)
0.2
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(4%)
0.1
(5%)
0
(4%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.1
(5%)
0
(4%)
Niacin (B3) (mg)
(%DV)
0.5
(3%)
0.1
(1%)
0.2
(2%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
0.1
(2%)
0.8
(17%)
Vitamin B6 (mg)
(%DV)
0.1
(3%)
0.1
(4%)
0.1
(5%)
Folate (B9) (μg)
(%DV)
44
(11%)
19
(5%)
9
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
44
(11%)
19
(5%)
9
(2%)
Folate (DFE) (μg)
(%DV)
44
(11%)
19
(5%)
9
(2%)
Choline (mg)
(%DV)
27.4
(5%)
28.1
(5%)
33
(6%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
7
(0%)
0
(0%)
0
(0%)
Beta Carotene (μg)
(%RDA)
4
(0%)
0
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)000
Vitamin E (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
2
(2%)
2.4
(2%)
2.8
(2%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)100100100
Water (g)87.382.982.3
Ash (g)111
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)100100100
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%AI)
246
(15%)
167
(10%)
261
(16%)
Omega 6s (mg)
(%AI)
1835
(11%)
1472
(9%)
2386
(14%)
Omega 3 to Omega 6 Ratio0.13
 
0.11
 
0.11
 
Omega 6 to Omega 3 Ratio7.46
 
8.81
 
9.14
 
4:0 (mg)0~0
6:0 (mg)0~0
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~00
14:0 (mg)10139
15:0 (mg)~00
16:0 (mg)391567631
17:0 (mg)~139
18:0 (mg)132200270
20:0 (mg)~00
22:0 (mg)~00
24:0 (mg)~00
Monosaturated Fats (mg)814
 
1127
 
1318
 
14:1 (mg)~00
15:1 (mg)~6736
16:1 undifferentiated (mg)1000
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~2318
18:1 undifferentiated (mg)80410071246
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)02318
22:1 undifferentiated (mg)0
 
7
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)2081
 
1649
 
2657
 
18:2 undifferentiated (mg)183514692386
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)246167261
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)0~0
20:2 n-6 c,c (mg)~30
20:3 undifferentiated (mg)~00
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
3
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
~
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)0~0
Docosahexaenoic Acid (DHA) (mg)0
 
~
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)100100100
Betaine (mg)00~
Tryptophan (mg)
(%RDI)
102
(36%)
123
(44%)
135
(48%)
Threonine (mg)
(%RDI)
268
(26%)
411
(39%)
453
(43%)
Isoleucine (mg)
(%RDI)
324
(23%)
444
(32%)
490
(35%)
Leucine (mg)
(%RDI)
498
(18%)
728
(27%)
804
(29%)
Lysine (mg)
(%RDI)
431
(21%)
462
(22%)
510
(24%)
Methionine (mg)
(%RDI)
84
(12%)
110
(15%)
122
(17%)
Cystine (mg)
(%RDI)
91
(32%)
30
(10%)
33
(11%)
Phenylalanine (mg)
(%RDI)
319
(36%)
437
(50%)
482
(55%)
Tyrosine (mg)
(%RDI)
219
(25%)
367
(42%)
405
(46%)
Valine (mg)
(%RDI)
331
(18%)
455
(25%)
503
(28%)
Arginine (mg)436716790
Histidine (mg)
(%RDI)
191
(27%)
225
(32%)
249
(36%)
Alanine (mg)268405447
Aspartic acid (mg)72410661176
Glutamic acid (mg)113317211899
Glycine (mg)256384423
Proline (mg)353567626
Serine (mg)309531586
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.