Comparing Nutrients in 7 ounces Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS 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%

7 oz ▼

Macro Nutrients

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

5.34%155kcal

Energy

4.17%121kcal

155 kcalvs121 kcal

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

Find Legumes rich in Energy

8.53%8.28g

Fat

7.55%7.32g

8.28 gvs7.32 g

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

Find Legumes rich in Fat

4.9%1.57g

Saturated Fat

3.3%1.06g

1.57 gvs1.06 g

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

Find Legumes rich in Saturated Fat

20.7%0.33g

Omega 3

30.5%0.49g

0.33 gvs0.49 g

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

Find Legumes rich in Omega 3

17%2.9g

Omega 6

21.4%3.64g

2.9 gvs3.64 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

4.35%5.66g

Carbohydrate

1.8%2.34g

5.66 gvs2.34 g

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

Find Legumes rich in Carbohydrate

1.64%1.2g

Sugars

1.9%1.4g

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

1.2 gvs1.4 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

4.7%1.8g

Fiber

1.04%0.4g

1.8 gvs0.4 g

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

Find Legumes rich in Fiber

32%18g

Protein

25.4%14.2g

18 gvs14.2 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

9.92%0.12mg

Vitamin B1

7.77%0.093mg

Thiamine

0.12 mgvs0.093 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

9.6%0.13mg

Vitamin B2

5.65%0.073mg

Riboflavin

0.13 mgvs0.073 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

1.25%0.2mg

Vitamin B3

6.64%1.06mg

Niacin, nicotinic acid, niacinamide

0.2 mgvs1.06 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

4.37%0.22mg

Vitamin B5

2.02%0.1mg

Pantothenic acid

0.22 mgvs0.1 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

11%0.14mg

Vitamin B6

7.94%0.1mg

Pyridoxine

0.14 mgvs0.1 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

9.43%37.7μg

Vitamin B9

22%87.3μg

Folates and Folic Acid

37.7 μgvs87.3 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

0.44%0.4mg

Vitamin C

0.44%0.4mg

Ascorbic acid

0.4 mgvs0.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

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

0.13%0.02mg

Vitamin E

0.13%0.02mg

Tocopherols and Tocotrienols

0.02 mgvs0.02 mg

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

Find Legumes rich in Vitamin E

3.97%4.76μg

Vitamin K

3.3%3.97μg

Phytomenadione or phylloquinone

4.76 μgvs3.97 μg

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

Find Legumes rich in Vitamin K

Minerals

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

40%399mg

Calcium

22%220mg

399 mgvs220 mg

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

Find Legumes rich in Calcium

47%0.42mg

Copper

34.6%0.31mg

0.42 mgvs0.31 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

40%3.2mg

Iron

27.5%2.2mg

3.2 mgvs2.2 mg

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

Find Legumes rich in Iron

17.5%73.4mg

Magnesium

12.8%53.6mg

73.4 mgvs53.6 mg

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

Find Legumes rich in Magnesium

54%1.24mg

Manganese

33.6%0.77mg

1.24 mgvs0.77 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

34.3%240mg

Phosphorus

26%183mg

240 mgvs183 mg

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

Find Legumes rich in Phosphorus

8.64%294mg

Potassium

7%238mg

294 mgvs238 mg

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

Find Legumes rich in Potassium

35.7%19.6μg

Selenium

32%17.7μg

19.6 μgvs17.7 μg

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

Find Legumes rich in Selenium

1.6%24mg

Sodium

1.06%16mg

24 mgvs16 mg

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

Find Legumes rich in Sodium

15%1.65mg

Zinc

11.5%1.27mg

1.65 mgvs1.27 mg

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

Find Legumes rich in Zinc

4.45%165g

Water

4.7%173g

165 gvs173 g

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

Find Legumes rich in Water

Lets compare vitamin content per 7 ounces 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 B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 5.3 times more Vitamin B3 and 2.3 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 K per 7 oz.
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 7 oz.

Comparing minerals per 7 ounces 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 1.8 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.3 times more Zinc than Tofu, soft, 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 Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more Energy, 1.5 times more Saturated Fat, 2.4 times more Carbohydrate, 4.5 times more Fiber and 1.3 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.5 times more Omega 3 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 Fat and Omega 6 per 7 oz.
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 7 oz.

Compare more foods per 7 oz:

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 7 ounces Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: