Nutrition Comparison Tool

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Boiled Soybeans (Edamame)
×
Soybean Sprouts
×
Tofu Hard Prepared With Nigari
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Boiled Soybeans (Edamame) 1 cup (x1) 15% DV 296 calories
  • Soybean Sprouts 1 cup (x1) 4% DV 85 calories
  • Tofu Hard Prepared With Nigari 1/4 block (x1) 9% DV 177 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Boiled Soybeans (Edamame) 1 cup (x1) 20% DV 15.4g
  • Soybean Sprouts 1 cup (x1) 6% DV 4.7g
  • Tofu Hard Prepared With Nigari 1/4 block (x1) 16% DV 12.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Boiled Soybeans (Edamame) 1 cup (x1) 5% DV 14.4g
  • Soybean Sprouts 1 cup (x1) 2% DV 6.7g
  • Tofu Hard Prepared With Nigari 1/4 block (x1) 2% DV 5.4g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Boiled Soybeans (Edamame) 1 cup (x1) 63% DV 31.3g
  • Soybean Sprouts 1 cup (x1) 18% DV 9.2g
  • Tofu Hard Prepared With Nigari 1/4 block (x1) 31% DV 15.5g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Boiled Soybeans (Edamame) 1 cup (x1) 0% DV 0mg
  • Soybean Sprouts 1 cup (x1) 0% DV 0mg
  • Tofu Hard Prepared With Nigari 1/4 block (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Boiled Soybeans (Edamame) 1 cup (x1) 37% DV 10.3g
  • Soybean Sprouts 1 cup (x1) 3% DV 0.8g
  • Tofu Hard Prepared With Nigari 1/4 block (x1) 3% DV 0.7g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Boiled Soybeans (Edamame) 1 cup (x1) 10% DV 5.2g
  • Soybean Sprouts 1 cup (x1) ~% DV ~g
  • Tofu Hard Prepared With Nigari 1/4 block (x1) ~% DV ~g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Boiled Soybeans (Edamame) 1 cup (x1) 49% DV 8.8mg
  • Soybean Sprouts 1 cup (x1) 8% DV 1.5mg
  • Tofu Hard Prepared With Nigari 1/4 block (x1) 19% DV 3.4mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Boiled Soybeans (Edamame) 1 cup (x1) 13% DV 175.4mg
  • Soybean Sprouts 1 cup (x1) 4% DV 46.9mg
  • Tofu Hard Prepared With Nigari 1/4 block (x1) 32% DV 420.9mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Boiled Soybeans (Edamame) 1 cup (x1) 19% DV 885.8mg
  • Soybean Sprouts 1 cup (x1) 7% DV 338.8mg
  • Tofu Hard Prepared With Nigari 1/4 block (x1) 4% DV 178.1mg
Comparison Table

Table Legend

  1. Boiled Soybeans (Edamame)
  2. Soybean Sprouts
  3. Tofu Hard Prepared With Nigari
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 172 70 122
Calories
(%DV)
296
(15%)
85
(4%)
177
(9%)
Fat (g)
(%DV)
15.4
(20%)
4.7
(6%)
12.2
(16%)
Protein (g)
(%DV)
31.3
(63%)
9.2
(18%)
15.5
(31%)
Carbohydrate (g)
(%DV)
14.4
(5%)
6.7
(2%)
5.4
(2%)
Sugars (g)
(%DV)
5.2
(10%)
~
(~%)
~
(~%)
Fiber (g)
(%DV)
10.3
(37%)
0.8
(3%)
0.7
(3%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
2.2
(11%)
0.7
(3%)
1.8
(9%)
Net-Carbs (g) 4.1
5.9
4.6
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 172 70 122
Calcium (mg)
(%DV)
175.4
(13%)
46.9
(4%)
420.9
(32%)
Iron, Fe (mg)
(%DV)
8.8
(49%)
1.5
(8%)
3.4
(19%)
Potassium, K (mg)
(%DV)
885.8
(19%)
338.8
(7%)
178.1
(4%)
Magnesium (mg)
(%DV)
147.9
(35%)
50.4
(12%)
64.7
(15%)
Phosphorus, P (mg)
(%DV)
421.4
(34%)
114.8
(9%)
281.8
(23%)
Sodium (mg)
(%DV)
1.7
(0%)
9.8
(0%)
2.4
(0%)
Zinc, Zn (mg)
(%DV)
2
(18%)
0.8
(7%)
2
(18%)
Copper, Cu (mg)
(%DV)
0.7
(78%)
0.3
(33%)
0.4
(44%)
Manganese (mg)
(%DV)
1.4
(62%)
0.5
(21%)
1.3
(56%)
Selenium, Se (μg)
(%DV)
12.6
(23%)
0.4
(1%)
20.5
(37%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 172 70 122
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0.7
(0%)
~
(~%)
Vitamin C (mg)
(%DV)
2.9
(3%)
10.7
(12%)
0.4
(0%)
Thiamin (B1) (mg)
(%DV)
0.3
(22%)
0.2
(20%)
0.1
(4%)
Riboflavin (B2) (mg)
(%DV)
0.5
(38%)
0.1
(6%)
0.1
(7%)
Niacin (B3) (mg)
(%DV)
0.7
(4%)
0.8
(5%)
0.8
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.3
(6%)
0.7
(13%)
0
(1%)
Vitamin B6 (mg)
(%DV)
0.4
(24%)
0.1
(7%)
0
(3%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
92.9
(23%)
120.4
(30%)
26.8
(7%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
92.9
(23%)
120.4
(30%)
26.8
(7%)
Folate DFE (μg)
(%)
92.9
(23%)
120.4
(30%)
26.8
(7%)
Choline (mg)
(%DV)
81.7
(15%)
~
(~%)
~
(~%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
~
Carotene, beta (μg)
(%RDA)
8.6
(0%)
~
(~%)
~
(~%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
~
(~%)
~
(~%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
~
(~%)
~
(~%)
Vitamin A, IU (IU)
(%DV)
15.5
(1%)
7.7
(0%)
~
(~%)
Lycopene (μg) 0
~
~
Lut + Zeaxanthin (μg) 0
~
~
Vitamin E (mg)
(%DV)
0.6
(4%)
~
(~%)
~
(~%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
33
(28%)
~
(~%)
~
(~%)
Vitamin K1 (μg) ~
~
~
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 172 70 122
Water (g) 107.6
48.3
86.8
Ash (g) 3
1
2
Alcohol (g) 0
~
~
Caffeine (mg) 0
~
~
Theobromine (mg) 0
~
~
PRAL score 6.08
-0.35
7.08
  Carbohydrates
Food # 1 2 3
Weight (g) 172 70 122
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
~
~
Glucose (Dextrose) (g) ~
~
~
Fructose (g) ~
~
~
Lactose (g) ~
~
~
Maltose (g) ~
~
~
Galactose (g) ~
~
~
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 172 70 122
Monounsaturated Fats (mg) 3407
1063
2690
Polyunsaturated Fats (mg) 8710
2648
6878
Omega 3s (mg)
(%AI)
1029
(64%)
312
(19%)
814
(51%)
Omega 6s (mg)
(%AI)
7680
(45%)
2337
(14%)
6065
(36%)
Omega 3 to Omega 6 Ratio 0.13
0.13
0.13
Omega 6 to Omega 3 Ratio 7.47
7.5
7.45
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
~
~
22:5 n-3 (DPA) (mg) 0
~
~
22:6 n-3 (DHA) (mg) 0
~
~
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
~
~
6:0 (mg) 0
~
~
8:0 (mg) 0
~
~
10:0 (mg) 0
~
~
12:0 (mg) 0
~
~
13:0 (mg) ~
~
~
14:0 (mg) 43
5
33
15:0 (mg) ~
~
~
16:0 (mg) 1637
472
1293
17:0 (mg) ~
~
~
18:0 (mg) 550
174
434
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 43
9
33
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 3364
1044
2657
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
9
~
22:1 undifferentiated (mg) 0
~
~
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 7680
2337
6065
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 1029
312
814
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
~
~
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) 0
~
~
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 172 70 122
Betaine (mg) ~
~
~
Tryptophan (mg)
(%RDI)
416
(149%)
111
(40%)
229
(82%)
Threonine (mg)
(%RDI)
1244
(118%)
352
(34%)
769
(73%)
Isoleucine (mg)
(%RDI)
1388
(99%)
406
(29%)
832
(59%)
Leucine (mg)
(%RDI)
2331
(85%)
657
(24%)
1364
(50%)
Lysine (mg)
(%RDI)
1906
(91%)
526
(25%)
865
(41%)
Methionine (mg)
(%RDI)
385
(53%)
97
(13%)
206
(28%)
Cystine (mg)
(%RDI)
461
(161%)
110
(38%)
56
(20%)
Phenylalanine (mg)
(%RDI)
1495
(171%)
449
(51%)
819
(94%)
Tyrosine (mg)
(%RDI)
1084
(124%)
334
(38%)
687
(78%)
Valine (mg)
(%RDI)
1429
(79%)
434
(24%)
853
(47%)
Arginine (mg) 2221
634
1342
Histidine (mg)
(%RDI)
772
(110%)
244
(35%)
422
(60%)
Alanine (mg) 1348
384
758
Aspartic acid (mg) 3600
1242
1996
Glutamic acid (mg) 5545
1376
3223
Glycine (mg) 1324
352
719
Proline (mg) 1675
472
1063
Serine (mg) 1660
456
994
Hydroxyproline (mg) ~
~
~
Data Source
Boiled Soybeans (Edamame)
USDA Food Data Central Standard Release (Common)
Soybean Sprouts
USDA Food Data Central Standard Release (Common)
Tofu Hard Prepared With Nigari
USDA Food Data Central Standard Release
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