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Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Soybean raw

  • Soybean raw is richer than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) in Iron, Copper, Folate, Phosphorus, Manganese, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Vitamin K.
  • Daily need coverage for Iron from Soybean raw is 176% higher.

Food types used in this article are Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Soybeans, mature seeds, raw.

Infographic

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Soybean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 60% 13% 60% 71% 23% 52% 1.6% 82% 54%
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 +656.8%
Contains more CalciumCalcium +37.8%
Contains more PotassiumPotassium +1114.2%
Contains more IronIron +875.2%
Contains more CopperCopper +678.4%
Contains more ZincZinc +489.2%
Contains more PhosphorusPhosphorus +481.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +302.7%
Contains more SeleniumSelenium +79.8%

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 0.67% 0% 0.2% 0% 15% 15% 1.9% 6.6% 16% 0% 6% 14% 15%
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% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +1356.7%
Contains more Vitamin B2Vitamin B2 +1281%
Contains more Vitamin B3Vitamin B3 +1506.9%
Contains more Vitamin B5Vitamin B5 +620.9%
Contains more Vitamin B6Vitamin B6 +431%
Contains more Vitamin KVitamin K +1858.3%
Contains more FolateFolate +1873.7%
Contains more CholineCholine +312.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 3% 83%
Protein: 9.04 g
Fats: 4.17 g
Carbs: 2.85 g
Water: 82.93 g
Other: 1.01 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 +871.1%
Contains more ProteinProtein +303.7%
Contains more FatsFats +378.2%
Contains more CarbsCarbs +958.2%
Contains more OtherOther +382.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 32% 46%
Saturated Fat: Sat. Fat 0.793 g
Monounsaturated Fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 1.649 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 -72.5%
Contains more Mono. FatMonounsaturated Fat +290.8%
Contains more Poly. FatPolyunsaturated fat +582.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Soybean raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Soybean raw Opinion
Calories 78kcal 446kcal Soybean raw
Protein 9.04g 36.49g Soybean raw
Fats 4.17g 19.94g Soybean raw
Vitamin C 0.2mg 6mg Soybean raw
Net carbs 1.95g 20.86g Soybean raw
Carbs 2.85g 30.16g Soybean raw
Magnesium 37mg 280mg Soybean raw
Calcium 201mg 277mg Soybean raw
Potassium 148mg 1797mg Soybean raw
Iron 1.61mg 15.7mg Soybean raw
Sugar 0.6g 7.33g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Fiber 0.9g 9.3g Soybean raw
Copper 0.213mg 1.658mg Soybean raw
Zinc 0.83mg 4.89mg Soybean raw
Phosphorus 121mg 704mg Soybean raw
Sodium 12mg 2mg Soybean raw
Vitamin A 0IU 22IU Soybean raw
Vitamin A 0µg 1µg Soybean raw
Vitamin E 0.01mg 0.85mg Soybean raw
Manganese 0.625mg 2.517mg Soybean raw
Selenium 9.9µg 17.8µg Soybean raw
Vitamin B1 0.06mg 0.874mg Soybean raw
Vitamin B2 0.063mg 0.87mg Soybean raw
Vitamin B3 0.101mg 1.623mg Soybean raw
Vitamin B5 0.11mg 0.793mg Soybean raw
Vitamin B6 0.071mg 0.377mg Soybean raw
Vitamin K 2.4µg 47µg Soybean raw
Folate 19µg 375µg Soybean raw
Choline 28.1mg 115.9mg Soybean raw
Saturated Fat 0.793g 2.884g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Monounsaturated Fat 1.127g 4.404g Soybean raw
Polyunsaturated fat 1.649g 11.255g Soybean raw
Tryptophan 0.123mg 0.591mg Soybean raw
Threonine 0.411mg 1.766mg Soybean raw
Isoleucine 0.444mg 1.971mg Soybean raw
Leucine 0.728mg 3.309mg Soybean raw
Lysine 0.462mg 2.706mg Soybean raw
Methionine 0.11mg 0.547mg Soybean raw
Phenylalanine 0.437mg 2.122mg Soybean raw
Valine 0.455mg 2.029mg Soybean raw
Histidine 0.225mg 1.097mg Soybean raw
Omega-6 - Eicosadienoic acid 0.003g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
7%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
83%
Soybean raw
Minerals Daily Need Coverage Score
44%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Sugar (difference - 6.73g)
Which food is lower in Saturated Fat?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Saturated Fat (difference - 2.091g)
Which food is lower in glycemic index?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in glycemic index (difference - 14)
Which food is cheaper?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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, firm, prepared with calcium sulfate and magnesium chloride (nigari) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172448/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.