Nutrition Comparison Tool
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Mature Soybeans (Boiled)
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Raw Soybean Sprouts
×
Tofu, hard, prepared with nigari
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 1 cup (x1) 15% DV 296 calories
  • Raw Soybean Sprouts 1 cup (x1) 4% DV 85 calories
  • Tofu, hard, prepared with nigari 1/4 block (x1) 9% DV 177 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 1 cup (x1) 20% DV 15.4g
  • Raw Soybean Sprouts 1 cup (x1) 6% DV 4.7g
  • Tofu, hard, prepared with nigari 1/4 block (x1) 16% DV 12.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 1 cup (x1) 5% DV 14.4g
  • Raw 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)
  • Mature Soybeans (Boiled) 1 cup (x1) 63% DV 31.3g
  • Raw 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)
  • Mature Soybeans (Boiled) 1 cup (x1) 0% DV 0mg
  • Raw Soybean Sprouts 1 cup (x1) 0% DV 0mg
  • Tofu, hard, prepared with nigari 1/4 block (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 1 cup (x1) 11% DV 2.2g
  • Raw Soybean Sprouts 1 cup (x1) 3% DV 0.65g
  • Tofu, hard, prepared with nigari 1/4 block (x1) 9% DV 1.8g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 1 cup (x1) 37% DV 10.3g
  • Raw Soybean Sprouts 1 cup (x1) 3% DV 0.77g
  • Tofu, hard, prepared with nigari 1/4 block (x1) 3% DV 0.73g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Mature Soybeans (Boiled) 1 cup (x1) 10% DV 5.2g
  • Raw 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)
  • Mature Soybeans (Boiled) 1 cup (x1) 49% DV 8.8mg
  • Raw 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)
  • Mature Soybeans (Boiled) 1 cup (x1) 13% DV 175.4mg
  • Raw 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)
  • Mature Soybeans (Boiled) 1 cup (x1) 19% DV 885.8mg
  • Raw 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. Mature Soybeans (Boiled)
  2. Raw Soybean Sprouts
  3. Tofu, hard, prepared with nigari
155 nutrients
-- = 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%)		 0.77
(3%)		 0.73
(3%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 2.2
(11%)		 0.65
(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%)		 0.82
(7%)		 2
(18%)
Copper, Cu (mg)
(%DV)		 0.7
(78%)		 0.3
(33%)		 0.4
(44%)
Manganese (mg)
(%DV)		 1.4
(62%)		 0.49
(21%)		 1.3
(56%)
Selenium, Se (mcg)
(%DV)		 12.6
(23%)		 0.42
(1%)		 20.5
(37%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 172 70 122
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0.7
(0%)		 --
(--%)
Vitamin C (mg)
(%DV)		 2.9
(3%)		 10.7
(12%)		 0.37
(0%)
Thiamin (B1) (mg)
(%DV)		 0.27
(22%)		 0.24
(20%)		 0.05
(4%)
Riboflavin (B2) (mg)
(%DV)		 0.49
(38%)		 0.08
(6%)		 0.09
(7%)
Niacin (B3) (mg)
(%DV)		 0.69
(4%)		 0.8
(5%)		 0.78
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.31
(6%)		 0.65
(13%)		 0.05
(1%)
Vitamin B6 (mg)
(%DV)		 0.4
(24%)		 0.12
(7%)		 0.05
(3%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 92.9
(23%)		 120.4
(30%)		 26.8
(7%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 92.9
(23%)		 120.4
(30%)		 26.8
(7%)
Folate DFE (mcg)
(%)		 92.9
(23%)		 120.4
(30%)		 26.8
(7%)
Choline (mg)
(%DV)		 81.7
(15%)		 --
(--%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
--
Carotene, beta (mcg)
(%RDA)		 8.6
(0%)		 --
(--%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 --
(--%)
Vitamin A, IU (IU) 15.5 7.7 --
Lycopene (mcg) 0
--
--
Lut + Zeaxanthin (mcg) 0
--
--
Vitamin E (mg)
(%DV)		 0.6
(4%)		 --
(--%)		 --
(--%)
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)		 33
(28%)		 --
(--%)		 --
(--%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  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 (g) 3.407
1.063
2.69
Polyunsaturated Fats (g) 8.71
2.648
6.878
Omega 3s (g)
(%AI)		 1.029
(64%)		 0.312
(19%)		 0.814
(51%)
Omega 6s (g)
(%AI)		 7.68
(45%)		 2.337
(14%)		 6.065
(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
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) --
--
--
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
--
--
Capric Acid (10:0) (g) 0
--
--
Lauric Acid (12:0) (g) 0
--
--
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.043
0.005
0.033
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 1.637
0.472
1.293
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.55
0.174
0.434
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.043
0.009
0.033
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 3.364
1.044
2.657
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0.009
--
Docosenoic Acid (22:1) (g) 0
--
--
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 7.68
2.337
6.065
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 1.029
0.312
0.814
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
--
--
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 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) 172 70 122
Essential  
Histidine (mg)
(%RDI)		 772
(110%)		 244
(35%)		 422
(60%)
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%)
Phenylalanine (mg)
(%RDI)		 1495
(171%)		 449
(51%)		 819
(94%)
Threonine (mg)
(%RDI)		 1244
(118%)		 352
(34%)		 769
(73%)
Tryptophan (mg)
(%RDI)		 416
(149%)		 111
(40%)		 229
(82%)
Valine (mg)
(%RDI)		 1429
(79%)		 434
(24%)		 853
(47%)
Conditional  
Arginine (mg) 2221
634
1342
Cystine (mg)
(%RDI)		 461
(161%)		 110
(38%)		 56
(20%)
Glycine (mg) 1324
352
719
Proline (mg) 1675
472
1063
Tyrosine (mg)
(%RDI)		 1084
(124%)		 334
(38%)		 687
(78%)
Non-Essential  
Alanine (mg) 1348
384
758
Aspartic acid (mg) 3600
1242
1996
Betaine (mg) --
--
--
Glutamic acid (mg) 5545
1376
3223
Hydroxyproline (mg) --
--
--
Serine (mg) 1660
456
994
Data Source
Mature Soybeans (Boiled)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Soybean Sprouts
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.
Tofu, hard, prepared with nigari
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.