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  6. Tofu, extra firm, prepared with nigari vs. Soybean raw

Tofu, extra firm, prepared with nigari vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between tofu, extra firm, prepared with nigari and soybean raw?

  • The amount of iron, copper, folate, phosphorus, manganese, vitamin B1, vitamin B2, magnesium, potassium, and vitamin K in soybean raw is higher than in tofu, extra firm, prepared with nigari.
  • Soybean raw's daily need coverage for iron is 171% more.

We used Tofu, extra firm, prepared with nigari and Soybeans, mature seeds, raw types in this article.

Infographic

Tofu, extra firm, prepared with nigari vs Soybean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 85% 11% 77% 67% 29% 48% 0.52% 87% 71%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +1282.3%
Contains more IronIron +669.6%
Contains more CopperCopper +729%
Contains more ZincZinc +357%
Contains more PhosphorusPhosphorus +534.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +277.9%
Contains more SeleniumSelenium +36.9%
~equal in Calcium ~277mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 0% 12% 11% 4.5% 51% 19% 0% 7% 6.8% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +1720.8%
Contains more Vitamin B2Vitamin B2 +1712.5%
Contains more Vitamin B3Vitamin B3 +573.4%
Contains more Vitamin B6Vitamin B6 +354.2%
Contains more Vitamin KVitamin K +1578.6%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +251.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.793mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu, extra firm, prepared with nigari Soybean raw DV% diff.
Iron 2.04mg 15.7mg 171%
Copper 0.2mg 1.658mg 162%
Folate 9µg 375µg 92%
Phosphorus 111mg 704mg 85%
Manganese 0.666mg 2.517mg 80%
Vitamin B1 0.048mg 0.874mg 69%
Vitamin B2 0.048mg 0.87mg 63%
Magnesium 35mg 280mg 58%
Polyunsaturated fat 2.657g 11.255g 57%
Protein 9.98g 36.49g 53%
Potassium 130mg 1797mg 49%
Vitamin K 2.8µg 47µg 37%
Zinc 1.07mg 4.89mg 35%
Fiber 1g 9.3g 33%
Fats 5.26g 19.94g 23%
Vitamin B6 0.083mg 0.377mg 23%
Calories 83kcal 446kcal 18%
Choline 33mg 115.9mg 15%
Carbs 1.18g 30.16g 10%
Saturated fat 0.919g 2.884g 9%
Selenium 13µg 17.8µg 9%
Vitamin B3 0.241mg 1.623mg 9%
Monounsaturated fat 1.318g 4.404g 8%
Vitamin C 0mg 6mg 7%
Vitamin E 0.01mg 0.85mg 6%
Calcium 282mg 277mg 1%
Vitamin B5 0.844mg 0.793mg 1%
Net carbs 0.18g 20.86g N/A
Sugar 0.71g 7.33g N/A
Sodium 4mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.135mg 0.591mg 0%
Threonine 0.453mg 1.766mg 0%
Isoleucine 0.49mg 1.971mg 0%
Leucine 0.804mg 3.309mg 0%
Lysine 0.51mg 2.706mg 0%
Methionine 0.122mg 0.547mg 0%
Phenylalanine 0.482mg 2.122mg 0%
Valine 0.503mg 2.029mg 0%
Histidine 0.249mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 5% 82%
Protein: 9.98 g
Fats: 5.26 g
Carbs: 1.18 g
Water: 82.31 g
Other: 1.27 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +863.8%
Contains more ProteinProtein +265.6%
Contains more FatsFats +279.1%
Contains more CarbsCarbs +2455.9%
Contains more OtherOther +283.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 27% 54%
Saturated fat: Sat. Fat 0.919 g
Monounsaturated fat: Mono. Fat 1.318 g
Polyunsaturated fat: Poly. Fat 2.657 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -68.1%
Contains more Mono. FatMonounsaturated fat +234.1%
Contains more Poly. FatPolyunsaturated fat +323.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu, extra firm, prepared with nigari - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174290/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.