Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 grams Hard Tofu, prepared with nigariVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Hard Tofu, prepared with nigari
32%
57%
11%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

5%145kcal
Energy
4.38%127kcal
145 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
10.3%10g
Fat
0.52%0.5g
10 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
4.5%1.45g
Saturated Fat
0.23%0.073g
1.45 gvs0.073 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
41.7%0.67g
Omega 3
10.6%0.17g
0.67 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
29.2%4.97g
Omega 6
0.64%0.11g
4.97 gvs0.11 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
3.38%4.4g
Carbohydrate
17.5%23g
4.4 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
0.44%0.32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

Find Legumes rich in Sucrose
1.58%0.6g
Fiber
17%6.4g
0.6 gvs6.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
22.6%12.7g
Protein
15.5%8.67g
12.7 gvs8.67 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA 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
3.5%0.042mg
Vitamin B1
13.3%0.16mg
Thiamine
0.042 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
5.92%0.077mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.077 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
4%0.64mg
Vitamin B3
3.6%0.58mg
Niacin, nicotinic acid, niacinamide
0.64 mgvs0.58 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
0.74%0.037mg
Vitamin B5
4.4%0.22mg
Pantothenic acid
0.037 mgvs0.22 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
3%0.039mg
Vitamin B6
9.23%0.12mg
Pyridoxine
0.039 mgvs0.12 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
5.5%22μg
Vitamin B9
32.5%130μg
Folates and Folic Acid
22 μgvs130 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
0.33%0.3mg
Vitamin C
1.33%1.2mg
Ascorbic acid
0.3 mgvs1.2 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
NA
Vitamin E
0.2%0.03mg
Tocopherols and Tocotrienols
NA mgvs0.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
7%8.4μg
Phytomenadione or phylloquinone
NA μgvs8.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

34.5%345mg
Calcium
3.5%35mg
345 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
36.4%0.33mg
Copper
24%0.22mg
0.33 mgvs0.22 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
34.4%2.75mg
Iron
27.8%2.22mg
2.75 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
12.6%53mg
Magnesium
10%42mg
53 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
45.7%1.05mg
Manganese
18.7%0.43mg
1.05 mgvs0.43 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
33%231mg
Phosphorus
19.7%138mg
231 mgvs138 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
4.3%146mg
Potassium
12%405mg
146 mgvs405 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
30.5%17μg
Selenium
2%1.1μg
17 μgvs1.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.13%2mg
Sodium
0.067%1mg
2 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
15%1.66mg
Zinc
9.1%1mg
1.66 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.92%71g
Water
1.8%67g
71 gvs67 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 grams of Hard Tofu, prepared with nigari vs Boiled Kidney Beans:
Comparing minerals per 100 grams for Hard Tofu, prepared with nigari vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: