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Comparing Nutrients in 100 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Baked White Potatoes

Weight per 100 calories

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
128g
Baked White Potatoes
109g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
42%
44%
14%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
5.5%5.35g
Fat
0.17%0.16g
5.35 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
3.18%1g
Saturated Fat
0.14%0.043g
1 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.4%0.21g
Omega 3
1%0.016g
0.21 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11%1.9g
Omega 6
0.31%0.053g
1.9 gvs0.053 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
2.8%3.65g
Carbohydrate
17.6%23g
3.65 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.06%0.77g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.77 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.54%0.39g
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
3.04%1.15g
Fiber
6%2.3g
1.15 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
20.7%11.6g
Protein
4.08%2.3g
11.6 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
0 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
6.4%0.077mg
Vitamin B1
4.35%0.052mg
Thiamine
0.077 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
6.2%0.081mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.081 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
0.81%0.13mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
0.13 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2.82%0.14mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.14 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
7%0.091mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.091 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
6.1%24.4μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
24.4 μgvs41.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0.28%0.26mg
Vitamin C
15.2%13.7mg
Ascorbic acid
0.26 mgvs13.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.085%0.013mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
0.013 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
2.56%3.08μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
3.08 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

25.8%258mg
Calcium
1.1%11mg
258 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
30.3%0.27mg
Copper
15.3%0.14mg
0.27 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
26%2.06mg
Iron
8.7%0.7mg
2.06 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.3%47.4mg
Magnesium
7%29.3mg
47.4 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
35%0.8mg
Manganese
8.93%0.21mg
0.8 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
22%155mg
Phosphorus
11.6%81.5mg
155 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
5.6%190mg
Potassium
17.4%591mg
190 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
23%12.7μg
Selenium
0.99%0.54μg
12.7 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.03%15.4mg
Sodium
0.51%7.6mg
15.4 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
9.67%1.06mg
Zinc
3.46%0.38mg
1.06 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.87%106g
Water
2.2%82g
106 gvs82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Baked White Potatoes:
Comparing minerals per 100 calories for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: