Comparing Nutrients in 500 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 500 calories

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

820g

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

641g

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more energy per unit of mass than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari), which is average in comparison to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Which food has more nutrients per 500 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Protein Fat Carbs

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

43%

50%

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

42%

44%

14%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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31%30.2g

Fat

27.6%26.7g

30.2 gvs26.7 g

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

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13.7%4.37g

Saturated Fat

16%5.1g

4.37 gvs5.1 g

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

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126%2g

Omega 3

67%1.07g

2 gvs1.07 g

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

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88.5%15g

Omega 6

55.4%9.4g

15 gvs9.4 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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7.44%9.67g

Carbohydrate

14%18.3g

9.67 gvs18.3 g

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

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7.9%5.74g

Sugars

5.3%3.85g

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

5.74 gvs3.85 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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4.3%1.64g

Fiber

15%5.77g

1.64 gvs5.77 g

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

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105%58.8g

Protein

103%58g

58.8 gvs58 g

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

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Vitamins

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Tofu, firm, 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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32%0.39mg

Vitamin B1

32%0.38mg

Thiamine

0.39 mgvs0.38 mg

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

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23.3%0.3mg

Vitamin B2

31%0.4mg

Riboflavin

0.3 mgvs0.4 mg

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

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27.4%4.4mg

Vitamin B3

4.05%0.65mg

Niacin, nicotinic acid, niacinamide

4.4 mgvs0.65 mg

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

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8.36%0.42mg

Vitamin B5

14%0.71mg

Pantothenic acid

0.42 mgvs0.71 mg

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

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32.8%0.43mg

Vitamin B6

35%0.46mg

Pyridoxine

0.43 mgvs0.46 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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90%361μg

Vitamin B9

30.4%122μg

Folates and Folic Acid

361 μgvs122 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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1.82%1.64mg

Vitamin C

1.42%1.3mg

Ascorbic acid

1.64 mgvs1.3 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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0.55%0.082mg

Vitamin E

0.43%0.064mg

Tocopherols and Tocotrienols

0.082 mgvs0.064 mg

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

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13.7%16.4μg

Vitamin K

13%15.4μg

Phytomenadione or phylloquinone

16.4 μgvs15.4 μg

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

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Minerals

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

91%910mg

Calcium

129%1288mg

910 mgvs1288 mg

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

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143%1.3mg

Copper

152%1.37mg

1.3 mgvs1.37 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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114%9.1mg

Iron

129%10.3mg

9.1 mgvs10.3 mg

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

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52.7%221mg

Magnesium

56.5%237mg

221 mgvs237 mg

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

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139%3.2mg

Manganese

174%4mg

3.2 mgvs4 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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108%754mg

Phosphorus

111%776mg

754 mgvs776 mg

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

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29%984mg

Potassium

28%949mg

984 mgvs949 mg

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

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133%73μg

Selenium

115%63.5μg

73 μgvs63.5 μg

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

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4.37%65.6mg

Sodium

5.13%77mg

65.6 mgvs77 mg

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

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47.7%5.25mg

Zinc

48.4%5.32mg

5.25 mgvs5.32 mg

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

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19.3%715g

Water

14.4%532g

715 gvs532 g

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

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Lets compare vitamin content per 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 6.8 times more Vitamin B3 and 3 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Vitamin B2 and 1.7 times more Vitamin B5 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per 500 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more Water than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.4 times more Calcium and 1.3 times more Manganese than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 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).
While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.9 times more Carbohydrate and 3.5 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy, Fat, Saturated Fat and Protein per 500 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: