Nutrition Comparison Tool
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Soy nuts
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Firm Tofu
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Soy nuts 1 oz (x1) 7% DV 133 calories
  • Firm Tofu 1/4 block (x1) 6% DV 117 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Soy nuts 1 oz (x1) 9% DV 7.2g
  • Firm Tofu 1/4 block (x1) 9% DV 7.1g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Soy nuts 1 oz (x1) 3% DV 8.6g
  • Firm Tofu 1/4 block (x1) 1% DV 2.3g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Soy nuts 1 oz (x1) 22% DV 10.9g
  • Firm Tofu 1/4 block (x1) 28% DV 14g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Soy nuts 1 oz (x1) 0% DV 0mg
  • Firm Tofu 1/4 block (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Soy nuts 1 oz (x1) 5% DV 1g
  • Firm Tofu 1/4 block (x1) 5% DV 1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Soy nuts 1 oz (x1) 18% DV 5g
  • Firm Tofu 1/4 block (x1) 7% DV 1.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Soy nuts 1 oz (x1) 2% DV 1.2g
  • Firm Tofu 1/4 block (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Soy nuts 1 oz (x1) 6% DV 1.1mg
  • Firm Tofu 1/4 block (x1) 12% DV 2.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Soy nuts 1 oz (x1) 3% DV 39.1mg
  • Firm Tofu 1/4 block (x1) 43% DV 553.2mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Soy nuts 1 oz (x1) 9% DV 416.7mg
  • Firm Tofu 1/4 block (x1) 4% DV 192mg
Comparison Table

Table Legend

  1. Soy nuts
  2. Firm Tofu
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 28 81
Calories
(%DV)		 133
(7%)		 117
(6%)
Fat (g)
(%DV)		 7.2
(9%)		 7.1
(9%)
Protein (g)
(%DV)		 10.9
(22%)		 14
(28%)
Carbohydrate (g)
(%DV)		 8.6
(3%)		 2.3
(1%)
Sugars (g)
(%DV)		 1.2
(2%)		 --
(--%)
Fiber (g)
(%DV)		 5
(18%)		 1.9
(7%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1
(5%)		 1
(5%)
Net-Carbs (g) 3.5
0.39
Trans Fatty Acids (g) --
0
  Minerals
Food # 1 2
Weight (g) 28 81
Calcium (mg)
(%DV)		 39.1
(3%)		 553.2
(43%)
Iron, Fe (mg)
(%DV)		 1.1
(6%)		 2.2
(12%)
Potassium, K (mg)
(%DV)		 416.7
(9%)		 192
(4%)
Magnesium (mg)
(%DV)		 41.1
(10%)		 47
(11%)
Phosphorus, P (mg)
(%DV)		 102.9
(8%)		 153.9
(12%)
Sodium (mg)
(%DV)		 46.2
(2%)		 11.3
(0%)
Zinc, Zn (mg)
(%DV)		 0.89
(8%)		 1.3
(12%)
Copper, Cu (mg)
(%DV)		 0.23
(26%)		 0.31
(34%)
Manganese (mg)
(%DV)		 --
(--%)		 0.96
(42%)
Selenium, Se (mcg)
(%DV)		 5.4
(10%)		 14.1
(26%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 28 81
Vitamin A, RAE (mcg)
(%DV)		 2.8
(0%)		 --
(--%)
Vitamin C (mg)
(%DV)		 0.62
(1%)		 0.16
(0%)
Thiamin (B1) (mg)
(%DV)		 0.03
(2%)		 0.13
(11%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.08
(6%)
Niacin (B3) (mg)
(%DV)		 0.4
(2%)		 0.31
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 0.11
(2%)
Vitamin B6 (mg)
(%DV)		 0.06
(3%)		 0.07
(4%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 59.8
(15%)		 23.5
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 59.8
(15%)		 23.5
(6%)
Folate DFE (mcg)
(%)		 59.8
(15%)		 23.5
(6%)
Choline (mg)
(%DV)		 35.2
(6%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
--
Carotene, beta (mcg)
(%RDA)		 34
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) -- 134.5
Lycopene (mcg) 0
--
Lut + Zeaxanthin (mcg) 0
--
Vitamin E (mg)
(%DV)		 0.26
(2%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 --
(--%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 14.3
(12%)		 --
(--%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 28 81
Water (g) 0.55
56.6
Ash (g) --
1
Alcohol (g) 0
--
Caffeine (mg) 0
--
Theobromine (mg) 0
--
PRAL score -1.22
0.07
  Carbohydrates
Food # 1 2
Weight (g) 28 81
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
Weight (g) 28 81
Monounsaturated Fats (g) 1.59
1.559
Polyunsaturated Fats (g) 4.065
3.986
Omega 3s (g)
(%AI)		 0.48
(30%)		 0.471
(29%)
Omega 6s (g)
(%AI)		 3.585
(21%)		 3.515
(21%)
Omega 3 to Omega 6 Ratio 0.13
0.13
Omega 6 to Omega 3 Ratio 7.46
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) --
--
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) 0.02
0.019
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.764
0.749
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.257
0.252
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) 0.02
0.019
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 1.57
1.54
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
--
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) 3.585
3.515
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.48
0.471
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
Weight (g) 28 81
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 349
(50%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 688
(49%)
Leucine (mg)
(%RDI)		 --
(--%)		 1128
(41%)
Lysine (mg)
(%RDI)		 --
(--%)		 715
(34%)
Methionine (mg)
(%RDI)		 --
(--%)		 171
(23%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 676
(77%)
Threonine (mg)
(%RDI)		 --
(--%)		 636
(61%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 190
(68%)
Valine (mg)
(%RDI)		 --
(--%)		 705
(39%)
Conditional  
Arginine (mg) --
1109
Cystine (mg)
(%RDI)		 --
(--%)		 46
(16%)
Glycine (mg) --
594
Proline (mg) --
878
Tyrosine (mg)
(%RDI)		 --
(--%)		 568
(65%)
Non-Essential  
Alanine (mg) --
626
Aspartic acid (mg) --
1649
Betaine (mg) --
--
Glutamic acid (mg) --
2663
Hydroxyproline (mg) --
--
Serine (mg) --
822
Data Source
Soy nuts
USDA Food Data Central FNNDSOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Firm 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.