Nutrition Comparison Tool

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Tofu Fried
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Soft Tofu
×
Firm Tofu (With Calcium And Magnesium)
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Tofu Fried 1 oz (x1) 4% DV 77 calories
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 4% DV 73 calories
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 5% DV 98 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Tofu Fried 1 oz (x1) 7% DV 5.7g
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 6% DV 4.4g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 7% DV 5.3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Tofu Fried 1 oz (x1) 1% DV 2.5g
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 0% DV 1.4g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 1% DV 3.6g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Tofu Fried 1 oz (x1) 11% DV 5.3g
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 17% DV 8.6g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 23% DV 11.4g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Tofu Fried 1 oz (x1) 0% DV 0mg
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 0% DV 0mg
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Tofu Fried 1 oz (x1) 4% DV 1.1g
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 1% DV 0.2g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 4% DV 1.1g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Tofu Fried 1 oz (x1) 2% DV 0.8g
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 2% DV 0.8g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 2% DV 0.8g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Tofu Fried 1 oz (x1) 8% DV 1.4mg
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 7% DV 1.3mg
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 11% DV 2mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Tofu Fried 1 oz (x1) 8% DV 105.6mg
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 10% DV 133.2mg
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 19% DV 253.3mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Tofu Fried 1 oz (x1) 1% DV 41.5mg
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 3% DV 144mg
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 4% DV 186.5mg
Comparison Table

Table Legend

  1. Tofu Fried
  2. Soft Tofu
  3. Firm Tofu (With Calcium And Magnesium)
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 120 126
Calories
(%DV)
77
(4%)
73
(4%)
98
(5%)
Fat (g)
(%DV)
5.7
(7%)
4.4
(6%)
5.3
(7%)
Protein (g)
(%DV)
5.3
(11%)
8.6
(17%)
11.4
(23%)
Carbohydrate (g)
(%DV)
2.5
(1%)
1.4
(0%)
3.6
(1%)
Sugars (g)
(%DV)
0.8
(2%)
0.8
(2%)
0.8
(2%)
Fiber (g)
(%DV)
1.1
(4%)
0.2
(1%)
1.1
(4%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.8
(4%)
0.6
(3%)
1
(5%)
Net-Carbs (g) 1.4
1.2
2.5
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 28 120 126
Calcium (mg)
(%DV)
105.6
(8%)
133.2
(10%)
253.3
(19%)
Iron, Fe (mg)
(%DV)
1.4
(8%)
1.3
(7%)
2
(11%)
Potassium, K (mg)
(%DV)
41.5
(1%)
144
(3%)
186.5
(4%)
Magnesium (mg)
(%DV)
17
(4%)
32.4
(8%)
46.6
(11%)
Phosphorus, P (mg)
(%DV)
81.5
(7%)
110.4
(9%)
152.5
(12%)
Sodium (mg)
(%DV)
4.5
(0%)
9.6
(0%)
15.1
(1%)
Zinc, Zn (mg)
(%DV)
0.6
(5%)
0.8
(7%)
1
(10%)
Copper, Cu (mg)
(%DV)
0.1
(13%)
0.2
(21%)
0.3
(30%)
Manganese (mg)
(%DV)
0.4
(18%)
0.5
(20%)
0.8
(34%)
Selenium, Se (μg)
(%DV)
8.1
(15%)
10.7
(19%)
12.5
(23%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 28 120 126
Vitamin A, RAE (μg)
(%DV)
0.3
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0.2
(0%)
0.3
(0%)
Thiamin (B1) (mg)
(%DV)
0
(4%)
0.1
(5%)
0.1
(6%)
Riboflavin (B2) (mg)
(%DV)
0
(1%)
0
(3%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
0
(0%)
0.6
(4%)
0.1
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0
(1%)
0.1
(1%)
0.1
(3%)
Vitamin B6 (mg)
(%DV)
0
(2%)
0.1
(4%)
0.1
(5%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
7.7
(2%)
52.8
(13%)
23.9
(6%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
7.7
(2%)
52.8
(13%)
23.9
(6%)
Folate DFE (μg)
(%)
7.7
(2%)
52.8
(13%)
23.9
(6%)
Choline (mg)
(%DV)
30.2
(5%)
32.9
(6%)
35.4
(6%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
4.5
(0%)
4.8
(0%)
0
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
7.7
(0%)
8.4
(0%)
0
(0%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0
0
0
Vitamin E (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
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)
2.2
(2%)
2.4
(2%)
3
(3%)
Vitamin K1 (μg) ~
~
~
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 28 120 126
Water (g) 14.3
104.7
104.5
Ash (g) 0
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 2.94
2.68
2.77
  Carbohydrates
Food # 1 2 3
Weight (g) 28 120 126
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) 28 120 126
Monounsaturated Fats (mg) 1266
977
1420
Polyunsaturated Fats (mg) 3235
2497
2078
Omega 3s (mg)
(%AI)
382
(24%)
295
(18%)
210
(13%)
Omega 6s (mg)
(%AI)
2852
(17%)
2202
(13%)
1855
(11%)
Omega 3 to Omega 6 Ratio 0.13
0.13
0.11
Omega 6 to Omega 3 Ratio 7.46
7.46
8.81
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
~
22:5 n-3 (DPA) (mg) 0
0
~
22:6 n-3 (DHA) (mg) 0
0
~
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
~
6:0 (mg) 0
0
~
8:0 (mg) 0
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
0
13:0 (mg) ~
~
0
14:0 (mg) 16
12
16
15:0 (mg) ~
~
0
16:0 (mg) 608
469
714
17:0 (mg) ~
~
16
18:0 (mg) 204
158
252
20:0 (mg) ~
~
0
22:0 (mg) ~
~
0
24:0 (mg) ~
~
0
14:1 (mg) ~
~
0
15:1 (mg) ~
~
84
16:1 undifferentiated (mg) 16
12
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
29
18:1 undifferentiated (mg) 1250
965
1269
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
29
22:1 undifferentiated (mg) 0
0
9
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 2852
2202
1851
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 382
295
210
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
~
20:2 n-6 c,c (mg) ~
~
4
20:3 undifferentiated (mg) ~
~
0
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
4
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) 28 120 126
Betaine (mg) ~
0
1
Tryptophan (mg)
(%RDI)
76
(27%)
122
(44%)
155
(55%)
Threonine (mg)
(%RDI)
199
(19%)
322
(31%)
518
(49%)
Isoleucine (mg)
(%RDI)
242
(17%)
389
(28%)
559
(40%)
Leucine (mg)
(%RDI)
371
(14%)
598
(22%)
917
(34%)
Lysine (mg)
(%RDI)
321
(15%)
517
(25%)
582
(28%)
Methionine (mg)
(%RDI)
62
(9%)
101
(14%)
139
(19%)
Cystine (mg)
(%RDI)
68
(24%)
109
(38%)
38
(13%)
Phenylalanine (mg)
(%RDI)
238
(27%)
383
(44%)
551
(63%)
Tyrosine (mg)
(%RDI)
163
(19%)
263
(30%)
462
(53%)
Valine (mg)
(%RDI)
246
(14%)
397
(22%)
573
(32%)
Arginine (mg) 325
523
902
Histidine (mg)
(%RDI)
142
(20%)
229
(33%)
284
(41%)
Alanine (mg) 200
322
510
Aspartic acid (mg) 539
869
1343
Glutamic acid (mg) 843
1360
2168
Glycine (mg) 191
307
484
Proline (mg) 263
424
714
Serine (mg) 230
371
669
Hydroxyproline (mg) ~
~
~
Data Source
Tofu Fried
USDA Food Data Central Standard Release
Soft Tofu
USDA Food Data Central Standard Release (Common)
Firm Tofu (With Calcium And Magnesium)
USDA Food Data Central Standard Release (Common)
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