Nutrition Comparison Tool
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Firm Tofu (With Calcium And Magnesium)
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Soft Tofu
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MORI-NU, Tofu, silken, soft
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 5% DV 98 calories
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 4% DV 73 calories
  • MORI-NU, Tofu, silken, soft 1 slice (x1) 2% DV 46 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 7% DV 5.3g
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 6% DV 4.4g
  • MORI-NU, Tofu, silken, soft 1 slice (x1) 3% DV 2.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 1% DV 3.6g
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 1% DV 1.4g
  • MORI-NU, Tofu, silken, soft 1 slice (x1) 1% DV 2.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 23% DV 11.4g
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 17% DV 8.6g
  • MORI-NU, Tofu, silken, soft 1 slice (x1) 8% DV 4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 0% DV 0mg
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 0% DV 0mg
  • MORI-NU, Tofu, silken, soft 1 slice (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 5% DV 1g
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 3% DV 0.64g
  • MORI-NU, Tofu, silken, soft 1 slice (x1) 1% DV 0.3g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (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
  • MORI-NU, Tofu, silken, soft 1 slice (x1) 0% DV 0.08g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 2% DV 0.76g
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 2% DV 0.84g
  • MORI-NU, Tofu, silken, soft 1 slice (x1) 2% DV 1.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 11% DV 2mg
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 7% DV 1.3mg
  • MORI-NU, Tofu, silken, soft 1 slice (x1) 4% DV 0.69mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 19% DV 253.3mg
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 10% DV 133.2mg
  • MORI-NU, Tofu, silken, soft 1 slice (x1) 2% DV 26mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 4% DV 186.5mg
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 3% DV 144mg
  • MORI-NU, Tofu, silken, soft 1 slice (x1) 3% DV 151.2mg
Comparison Table

Table Legend

  1. Firm Tofu (With Calcium And Magnesium)
  2. Soft Tofu
  3. MORI-NU, Tofu, silken, soft
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 126 120 84
Calories
(%DV)		 98
(5%)		 73
(4%)		 46
(2%)
Fat (g)
(%DV)		 5.3
(7%)		 4.4
(6%)		 2.3
(3%)
Protein (g)
(%DV)		 11.4
(23%)		 8.6
(17%)		 4
(8%)
Carbohydrate (g)
(%DV)		 3.6
(1%)		 1.4
(1%)		 2.4
(1%)
Sugars (g)
(%DV)		 0.76
(2%)		 0.84
(2%)		 1.1
(2%)
Fiber (g)
(%DV)		 1.1
(4%)		 0.24
(1%)		 0.08
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1
(5%)		 0.64
(3%)		 0.3
(1%)
Net-Carbs (g) 2.5
1.2
2.4
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 126 120 84
Calcium (mg)
(%DV)		 253.3
(19%)		 133.2
(10%)		 26
(2%)
Iron, Fe (mg)
(%DV)		 2
(11%)		 1.3
(7%)		 0.69
(4%)
Potassium, K (mg)
(%DV)		 186.5
(4%)		 144
(3%)		 151.2
(3%)
Magnesium (mg)
(%DV)		 46.6
(11%)		 32.4
(8%)		 24.4
(6%)
Phosphorus, P (mg)
(%DV)		 152.5
(12%)		 110.4
(9%)		 52.1
(4%)
Sodium (mg)
(%DV)		 15.1
(1%)		 9.6
(0%)		 4.2
(0%)
Zinc, Zn (mg)
(%DV)		 1
(10%)		 0.77
(7%)		 0.44
(4%)
Copper, Cu (mg)
(%DV)		 0.27
(30%)		 0.19
(21%)		 0.17
(19%)
Manganese (mg)
(%DV)		 0.79
(34%)		 0.47
(20%)		 --
(--%)
Selenium, Se (mcg)
(%DV)		 12.5
(23%)		 10.7
(19%)		 --
(--%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 126 120 84
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.25
(0%)		 0.24
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.08
(6%)		 0.06
(5%)		 0.08
(7%)
Riboflavin (B2) (mg)
(%DV)		 0.08
(6%)		 0.04
(3%)		 0.03
(3%)
Niacin (B3) (mg)
(%DV)		 0.13
(1%)		 0.64
(4%)		 0.25
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.14
(3%)		 0.06
(1%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.09
(5%)		 0.06
(4%)		 0.01
(1%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 23.9
(6%)		 52.8
(13%)		 --
(--%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 --
(--%)
Food Folate (mcg)
(%)		 23.9
(6%)		 52.8
(13%)		 --
(--%)
Folate DFE (mcg)
(%)		 23.9
(6%)		 52.8
(13%)		 --
(--%)
Choline (mg)
(%DV)		 35.4
(6%)		 32.9
(6%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 4.8
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) 0 8.4 0
Lycopene (mcg) 0
0
--
Lut + Zeaxanthin (mcg) 0
0
--
Vitamin E (mg)
(%DV)		 0.01
(0%)		 0.01
(0%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 --
(--%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 --
(--%)
Vitamin K (mcg)
(%DV)		 3
(3%)		 2.4
(2%)		 --
(--%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 126 120 84
Water (g) 104.5
104.7
74.8
Ash (g) 1
0.84
0.5
Alcohol (g) 0
0
--
Caffeine (mg) 0
0
--
Theobromine (mg) 0
0
--
PRAL score 2.77
2.68
-0.27
  Carbohydrates
Food # 1 2 3
Weight (g) 126 120 84
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) 126 120 84
Monounsaturated Fats (g) 1.42
0.977
0.438
Polyunsaturated Fats (g) 2.078
2.497
1.302
Omega 3s (g)
(%AI)		 0.21
(13%)		 0.295
(18%)		 --
(--%)
Omega 6s (g)
(%AI)		 1.851
(11%)		 2.202
(13%)		 --
(--%)
Omega 3 to Omega 6 Ratio 0.11
0.13
--
Omega 6 to Omega 3 Ratio 8.8
7.46
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) --
0
--
Docosapentaenoic Acid (DPA) (g) --
0
--
Docosahexaenoic Acid (DHA) (g) --
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
--
Caproic (6:0) (g) --
0
--
Caprylic Acid (8:0) (g) 0
0
--
Capric Acid (10:0) (g) 0
0
--
Lauric Acid (12:0) (g) 0
0
--
Tridecanoic Acid (13:0) (g) 0
--
--
Myristic Acid (14:0) (g) 0.016
0.012
--
Pentadecanoic Acid (15:0) (g) 0
--
--
Palmitic Acid (16:0) (g) 0.714
0.469
--
Margaric Acid (17:0) (g) 0.016
--
--
Stearic Acid (18:0) (g) 0.252
0.158
--
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
0.012
--
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0.029
--
--
Oleic Acid (18:1) (g) 1.269
0.965
--
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.029
0
--
Docosenoic Acid (22:1) (g) 0.009
0
--
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.851
2.202
--
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.21
0.295
--
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) --
0
--
Eicosatrienoic Acid (20:3) (g) 0
--
--
Eicosatetraenoic Acid 20:4 (g) 0.004
0
--
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) 126 120 84
Essential  
Histidine (mg)
(%RDI)		 284
(41%)		 229
(33%)		 98
(14%)
Isoleucine (mg)
(%RDI)		 559
(40%)		 389
(28%)		 196
(14%)
Leucine (mg)
(%RDI)		 917
(34%)		 598
(22%)		 234
(9%)
Lysine (mg)
(%RDI)		 582
(28%)		 517
(25%)		 286
(14%)
Methionine (mg)
(%RDI)		 139
(19%)		 101
(14%)		 62
(9%)
Phenylalanine (mg)
(%RDI)		 551
(63%)		 383
(44%)		 255
(29%)
Threonine (mg)
(%RDI)		 518
(49%)		 322
(31%)		 181
(17%)
Tryptophan (mg)
(%RDI)		 155
(55%)		 122
(44%)		 57
(20%)
Valine (mg)
(%RDI)		 573
(32%)		 397
(22%)		 248
(14%)
Conditional  
Arginine (mg) 902
523
322
Cystine (mg)
(%RDI)		 38
(13%)		 109
(38%)		 60
(21%)
Glycine (mg) 484
307
162
Proline (mg) 714
424
212
Tyrosine (mg)
(%RDI)		 462
(53%)		 263
(30%)		 162
(19%)
Non-Essential  
Alanine (mg) 510
322
162
Aspartic acid (mg) 1343
869
462
Betaine (mg) 0.5
0.48
--
Glutamic acid (mg) 2168
1360
673
Hydroxyproline (mg) --
--
--
Serine (mg) 669
371
200
Data Source
Firm Tofu (With Calcium And Magnesium)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Iodine data is obtained from the USDA Iodine database.
Soft Tofu
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
MORI-NU, Tofu, silken, soft
USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.