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#1: Firm Tofu
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#2: Firm Tofu
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#3: Firm Tofu
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Nutrition Facts Comparison Tool

Nutrition Comparison of Firm Tofu, Firm Tofu, and Firm Tofu

Calorie Comparison


2000 calories = Full Bar
  • Firm Tofu100 grams (x1)7% DV
  • Firm Tofu1/2 cup (x1)9% DV
  • Firm Tofu1/4 block (x1)6% DV

Fat Comparison


65g = Full Bar
  • Firm Tofu100 grams (x1)13% DV
  • Firm Tofu1/2 cup (x1)17% DV
  • Firm Tofu1/4 block (x1)11% DV

Carbohydrate Comparison


300g = Full Bar
  • Firm Tofu100 grams (x1)1% DV
  • Firm Tofu1/2 cup (x1)1% DV
  • Firm Tofu1/4 block (x1)1% DV

Protein Comparison


50g = Full Bar
  • Firm Tofu100 grams (x1)35% DV
  • Firm Tofu1/2 cup (x1)44% DV
  • Firm Tofu1/4 block (x1)28% DV

Cholesterol Comparison


300mg = Full Bar
  • Firm Tofu100 grams (x1)0% DV
  • Firm Tofu1/2 cup (x1)0% DV
  • Firm Tofu1/4 block (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Firm Tofu100 grams (x1)9% DV
  • Firm Tofu1/2 cup (x1)12% DV
  • Firm Tofu1/4 block (x1)7% DV

Sugar Comparison


50g = Full Bar
  • Firm Tofu100 grams (x1)~% DV
  • Firm Tofu1/2 cup (x1)~% DV
  • Firm Tofu1/4 block (x1)~% DV

Iron Comparison


18mg = Full Bar
  • Firm Tofu100 grams (x1)15% DV
  • Firm Tofu1/2 cup (x1)19% DV
  • Firm Tofu1/4 block (x1)12% DV

Calcium Comparison


1300mg = Full Bar
  • Firm Tofu100 grams (x1)53% DV
  • Firm Tofu1/2 cup (x1)66% DV
  • Firm Tofu1/4 block (x1)43% DV

Potassium Comparison


4700mg = Full Bar
  • Firm Tofu100 grams (x1)5% DV
  • Firm Tofu1/2 cup (x1)6% DV
  • Firm Tofu1/4 block (x1)4% DV
Macronutrients
Food ##1#2#3
Weight (g)10012681
Calories
(%DV)
144
(7%)
181
(9%)
117
(6%)
Fat (g)
(%DV)
8.7
(13%)
11
(17%)
7.1
(11%)
Protein (g)
(%DV)
17.3
(35%)
21.8
(44%)
14
(28%)
Carbohydrates (g)
(%DV)
2.8
(1%)
3.5
(1%)
2.3
(1%)
Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Fiber (g)
(%DV)
2.3
(9%)
2.9
(12%)
1.9
(7%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
1.3
(6%)
1.6
(8%)
1
(5%)
Net Carbs (g)0.50.60.4
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)10012681
Calcium (mg)
(%DV)
683
(53%)
860.6
(66%)
553.2
(43%)
Iron (mg)
(%DV)
2.7
(15%)
3.4
(19%)
2.2
(12%)
Potassium (mg)
(%DV)
237
(5%)
298.6
(6%)
192
(4%)
Magnesium (mg)
(%DV)
58
(14%)
73.1
(17%)
47
(11%)
Phosphorus (mg)
(%DV)
190
(15%)
239.4
(19%)
153.9
(12%)
Sodium (mg)
(%DV)
14
(1%)
17.6
(1%)
11.3
(0%)
Zinc (mg)
(%DV)
1.6
(14%)
2
(18%)
1.3
(12%)
Copper (mg)
(%DV)
0.4
(42%)
0.5
(53%)
0.3
(34%)
Manganese (mg)
(%DV)
1.2
(51%)
1.5
(65%)
1
(42%)
Selenium (μg)
(%DV)
17.4
(32%)
21.9
(40%)
14.1
(26%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)10012681
Vitamin A, RAE (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin C (mg)
(%DV)
0.2
(0%)
0.3
(0%)
0.2
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(13%)
0.2
(17%)
0.1
(11%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0.1
(10%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
0.4
(2%)
0.5
(3%)
0.3
(2%)
Pantothenic acid (B5) (mg)
(%DV)
0.1
(3%)
0.2
(3%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0.1
(5%)
0.1
(7%)
0.1
(4%)
Folate (B9) (μg)
(%DV)
29
(7%)
36.5
(9%)
23.5
(6%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
29
(7%)
36.5
(9%)
23.5
(6%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
29
(7%)
36.5
(9%)
23.5
(6%)
Choline (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Retinol (μg)~~~
Vitamin A (IU)
(%DV)
166
(6%)
209.2
(7%)
134.5
(4%)
Beta Carotene (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Alpha Carotene (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Beta Cryptoxanthin (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Lycopene (μg)~~~
Lutein + Zeaxanthin (μg)~~~
Vitamin E (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)10012681
Water (g)69.88856.6
Ash (g)121
Alcohol (g)~~~
Caffeine (mg)~~~
Theobromine (mg)~~~
Carbohydrates
Food ##1#2#3
Weight (g)10012681
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)10012681
Omega 3s (mg)
(%DV)
582
(36%)
733
(46%)
471
(29%)
Omega 6s (mg)433954673515
Omega 3 to Omega 6 Ratio0.130.130.13
Omega 6 to Omega 3 Ratio7.467.467.46
4:0 (mg)~~~
6:0 (mg)~~~
8:0 (mg)~~~
10:0 (mg)~~~
12:0 (mg)~~~
13:0 (mg)~~~
14:0 (mg)243019
15:0 (mg)~~~
16:0 (mg)9251166749
17:0 (mg)~~~
18:0 (mg)311392252
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)192524261559
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)243019
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)190123951540
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)~~~
22:1 undifferentiated (mg)~~~
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)492162003986
18:2 undifferentiated (mg)433954673515
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)582733471
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)~~~
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)~~~
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)~~~
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)~~~
Docosahexaenoic Acid (DHA) (mg)~~~
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)10012681
Betaine (mg)~~~
Tryptophan (mg)
(%DV)
235
(84%)
296
(106%)
190
(68%)
Threonine (mg)
(%DV)
785
(75%)
989
(94%)
636
(61%)
Isoleucine (mg)
(%DV)
849
(61%)
1070
(76%)
688
(49%)
Leucine (mg)
(%DV)
1392
(51%)
1754
(64%)
1128
(41%)
Lysine (mg)
(%DV)
883
(42%)
1113
(53%)
715
(34%)
Methionine (mg)
(%DV)
211
(29%)
266
(37%)
171
(23%)
Cystine (mg)
(%DV)
57
(20%)
72
(25%)
46
(16%)
Phenylalanine (mg)
(%DV)
835
(95%)
1052
(120%)
676
(77%)
Tyrosine (mg)
(%DV)
701
(80%)
883
(101%)
568
(65%)
Valine (mg)
(%DV)
870
(48%)
1096
(60%)
705
(39%)
Arginine (mg)136917251109
Histidine (mg)
(%DV)
431
(62%)
543
(78%)
349
(50%)
Alanine (mg)773974626
Aspartic acid (mg)203625651649
Glutamic acid (mg)328841432663
Glycine (mg)733924594
Proline (mg)10841366878
Serine (mg)10151279822
Hydroxyproline (mg)~~~

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