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 Bar Charts

Calories 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


78g = 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


275g = 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) 1% 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


28g = 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 0.24g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 4% DV 1.1g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Tofu Fried 1 oz (x1) 2% DV 0.77g
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 2% DV 0.84g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 2% DV 0.76g

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)
155 nutrients
-- = 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
(1%)		 3.6
(1%)
Sugars (g)
(%DV)		 0.77
(2%)		 0.84
(2%)		 0.76
(2%)
Fiber (g)
(%DV)		 1.1
(4%)		 0.24
(1%)		 1.1
(4%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.83
(4%)		 0.64
(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)		 0.57
(5%)		 0.77
(7%)		 1
(10%)
Copper, Cu (mg)
(%DV)		 0.11
(13%)		 0.19
(21%)		 0.27
(30%)
Manganese (mg)
(%DV)		 0.42
(18%)		 0.47
(20%)		 0.79
(34%)
Selenium, Se (mcg)
(%DV)		 8.1
(15%)		 10.7
(19%)		 12.5
(23%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 28 120 126
Vitamin A, RAE (mcg)
(%DV)		 0.28
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0.24
(0%)		 0.25
(0%)
Thiamin (B1) (mg)
(%DV)		 0.05
(4%)		 0.06
(5%)		 0.08
(6%)
Riboflavin (B2) (mg)
(%DV)		 0.01
(1%)		 0.04
(3%)		 0.08
(6%)
Niacin (B3) (mg)
(%DV)		 0.03
(0%)		 0.64
(4%)		 0.13
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.04
(1%)		 0.06
(1%)		 0.14
(3%)
Vitamin B6 (mg)
(%DV)		 0.03
(2%)		 0.06
(4%)		 0.09
(5%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 7.7
(2%)		 52.8
(13%)		 23.9
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 7.7
(2%)		 52.8
(13%)		 23.9
(6%)
Folate DFE (mcg)
(%)		 7.7
(2%)		 52.8
(13%)		 23.9
(6%)
Choline (mg)
(%DV)		 30.2
(5%)		 32.9
(6%)		 35.4
(6%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 4.5
(0%)		 4.8
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 7.7 8.4 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.01
(0%)		 0.01
(0%)		 0.01
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 2.2
(2%)		 2.4
(2%)		 3
(3%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 28 120 126
Water (g) 14.3
104.7
104.5
Ash (g) 0.46
0.84
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 (g) 1.266
0.977
1.42
Polyunsaturated Fats (g) 3.235
2.497
2.078
Omega 3s (g)
(%AI)		 0.382
(24%)		 0.295
(18%)		 0.21
(13%)
Omega 6s (g)
(%AI)		 2.852
(17%)		 2.202
(13%)		 1.851
(11%)
Omega 3 to Omega 6 Ratio 0.13
0.13
0.11
Omega 6 to Omega 3 Ratio 7.46
7.46
8.8
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
--
Docosapentaenoic Acid (DPA) (g) 0
0
--
Docosahexaenoic Acid (DHA) (g) 0
0
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
0.004
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
--
Caproic (6:0) (g) 0
0
--
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
0
Myristic Acid (14:0) (g) 0.016
0.012
0.016
Pentadecanoic Acid (15:0) (g) --
--
0
Palmitic Acid (16:0) (g) 0.608
0.469
0.714
Margaric Acid (17:0) (g) --
--
0.016
Stearic Acid (18:0) (g) 0.204
0.158
0.252
Arachidic Acid (20:0) (g) --
--
0
Behenic Acid (22:0) (g) --
--
0
Lignoceric Acid (24:0) (g) --
--
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0
Pentadecenoic Acid (15:1) (g) --
--
0.084
Palmitoleic Acid (16:1) (g) 0.016
0.012
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
0.029
Oleic Acid (18:1) (g) 1.25
0.965
1.269
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0.029
Docosenoic Acid (22:1) (g) 0
0
0.009
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 2.852
2.202
1.851
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.382
0.295
0.21
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
--
Eicosatrienoic Acid (20:3) (g) --
--
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0.004
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 28 120 126
Essential  
Histidine (mg)
(%RDI)		 142
(20%)		 229
(33%)		 284
(41%)
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%)
Phenylalanine (mg)
(%RDI)		 238
(27%)		 383
(44%)		 551
(63%)
Threonine (mg)
(%RDI)		 199
(19%)		 322
(31%)		 518
(49%)
Tryptophan (mg)
(%RDI)		 76
(27%)		 122
(44%)		 155
(55%)
Valine (mg)
(%RDI)		 246
(14%)		 397
(22%)		 573
(32%)
Conditional  
Arginine (mg) 325
523
902
Cystine (mg)
(%RDI)		 68
(24%)		 109
(38%)		 38
(13%)
Glycine (mg) 191
307
484
Proline (mg) 263
424
714
Tyrosine (mg)
(%RDI)		 163
(19%)		 263
(30%)		 462
(53%)
Non-Essential  
Alanine (mg) 200
322
510
Aspartic acid (mg) 539
869
1343
Betaine (mg) --
0.48
0.5
Glutamic acid (mg) 843
1360
2168
Hydroxyproline (mg) --
--
--
Serine (mg) 230
371
669
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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