Lets compare vitamin content per 100 grams of Navel Oranges vs Tofu, extra firm, prepared with nigari:
Raw Navel Oranges have more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.8 times more Vitamin B9, more Vitamin C and 15 times more Vitamin E than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 3.2 times more Vitamin B5 and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Tofu, extra firm, prepared with nigari have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
Both Raw Navel Oranges as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Navel Oranges vs Tofu, extra firm, prepared with nigari:
Raw Navel Oranges have 1.3 times more Potassium than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 6.6 times more Calcium, 5.1 times more Copper, 15.7 times more Iron, 3.2 times more Magnesium, 23 times more Manganese, 4.8 times more Phosphorus, more Selenium and 13.4 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Tofu, extra firm, prepared with nigari have similar amounts of Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Navel Oranges have 10.6 times more Carbohydrate, 12 times more Sugars and 2.2 times more Fiber than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 1.7 times more Energy, 35.1 times more Fat, 54.1 times more Saturated Fat, 29 times more Omega 3, 103.7 times more Omega 6 and 11 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.