Nutrition Comparison Tool
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Tofu, fried
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Soft Tofu
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Firm Tofu (With Calcium And Magnesium)
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Note: Nutrient values are divided into 1 servings.
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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

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Tofu, fried 1 oz (x1) 4% DV 0.83g
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 3% DV 0.64g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 5% DV 1g

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) --
--
0
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 ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Soft Tofu
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Firm Tofu (With Calcium And Magnesium)
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.Iodine data is obtained from the USDA Iodine database.