Comparing Nutrients in 300 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 300 calories

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

385g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

492g

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more energy per 100g than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). It has average energy density when compared to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Which food has more nutrients per 300 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Protein Fat Carbs

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

42%

44%

14%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

43%

50%

300 kcal ▼

Macro Nutrients

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16.5%16g

Fat

18.7%18g

16 gvs18 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.53%3.05g

Saturated Fat

8.2%2.62g

3.05 gvs2.62 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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40%0.64g

Omega 3

75.6%1.2g

0.64 gvs1.2 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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33.2%5.65g

Omega 6

53%9.02g

5.65 gvs9.02 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.43%11g

Carbohydrate

4.46%5.8g

11 gvs5.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.2%2.3g

Sugars

4.75%3.44g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.3 gvs3.44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.1%3.46g

Fiber

2.6%0.98g

3.46 gvs0.98 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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62%34.8g

Protein

63%35.3g

34.8 gvs35.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19.2%0.23mg

Vitamin B1

19.3%0.23mg

Thiamine

0.23 mgvs0.23 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.6%0.24mg

Vitamin B2

14%0.18mg

Riboflavin

0.24 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.43%0.39mg

Vitamin B3

16.4%2.63mg

Niacin, nicotinic acid, niacinamide

0.39 mgvs2.63 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.46%0.42mg

Vitamin B5

5%0.25mg

Pantothenic acid

0.42 mgvs0.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21%0.27mg

Vitamin B6

19.7%0.26mg

Pyridoxine

0.27 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18.3%73μg

Vitamin B9

54%216μg

Folates and Folic Acid

73 μgvs216 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.85%0.77mg

Vitamin C

1.1%0.98mg

Ascorbic acid

0.77 mgvs0.98 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 .

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0.26%0.038mg

Vitamin E

0.33%0.049mg

Tocopherols and Tocotrienols

0.038 mgvs0.049 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.7%9.23μg

Vitamin K

8.2%9.84μg

Phytomenadione or phylloquinone

9.23 μgvs9.84 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

77.3%773mg

Calcium

54.6%546mg

773 mgvs546 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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91%0.82mg

Copper

85.8%0.77mg

0.82 mgvs0.77 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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77.4%6.2mg

Iron

68.2%5.46mg

6.2 mgvs5.46 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%142mg

Magnesium

31.6%133mg

142 mgvs133 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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105%2.4mg

Manganese

83%1.9mg

2.4 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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66.5%465mg

Phosphorus

64.6%452mg

465 mgvs452 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.7%569mg

Potassium

17.4%590mg

569 mgvs590 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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69.2%38μg

Selenium

79.6%43.8μg

38 μgvs43.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.08%46mg

Sodium

2.62%39.3mg

46 mgvs39.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29%3.2mg

Zinc

28.6%3.15mg

3.2 mgvs3.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.62%319g

Water

11.6%429g

319 gvs429 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more Vitamin B2 and 1.7 times more Vitamin B5 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 6.8 times more Vitamin B3 and 3 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per 300 kcal.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.4 times more Calcium and 1.3 times more Manganese than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Water than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.9 times more Carbohydrate and 3.5 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.9 times more Omega 3, 1.6 times more Omega 6 and 1.5 times more Sugars than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy, Fat, Saturated Fat and Protein per 300 kcal.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Koyadofu

Compare Foods

Comparing Nutrients in 300 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 300 calories

Which food has more nutrients per 300 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: