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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.98 g
Fats:
5.26 g
Carbs:
1.18 g
Water:
82.31 g
Other:
1.27 g
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
Saturated fat:
Sat. Fat
0.919 g
Monounsaturated fat:
Mono. Fat
1.318 g
Polyunsaturated fat:
Poly. Fat
2.657 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
83%
Minerals Daily Need Coverage Score
50%
244%
Comparison summary
Which food is lower in Sugar?
Tofu, extra firm, prepared with nigari is lower in Sugar (difference - 6.62g)
Which food is lower in Saturated fat?
Tofu, extra firm, prepared with nigari is lower in Saturated fat (difference - 1.965g)
Which food is lower in glycemic index?
Tofu, extra firm, prepared with nigari is lower in glycemic index (difference - 14)
Which food is cheaper?
Tofu, extra firm, prepared with nigari is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)