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  6. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs. Soy flour, defatted

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

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Summary of differences between tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and soy flour, defatted

  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has less copper, manganese, iron, phosphorus, folate, fiber, potassium, magnesium, vitamin B1, and vitamin B6 than soy flour, defatted.
  • Soy flour, defatted covers your daily need for copper 428% more than tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).

These are the specific foods used in this comparison Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Soy flour, defatted.

Infographic

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Soy flour, defatted 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 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 207% 72% 210% 347% 1355% 67% 289% 2.6% 394% 9.3%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +482.4%
Contains more MagnesiumMagnesium +683.8%
Contains more CalciumCalcium +19.9%
Contains more PotassiumPotassium +1510.8%
Contains more IronIron +473.9%
Contains more CopperCopper +1808.5%
Contains more ZincZinc +196.4%
Contains more PhosphorusPhosphorus +457%
Contains more ManganeseManganese +382.9%

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.
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 0% 2.4% 2.4% 0% 175% 58% 49% 120% 132% 0% 10% 229% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +148.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +1063.3%
Contains more Vitamin B2Vitamin B2 +301.6%
Contains more Vitamin B3Vitamin B3 +2486.1%
Contains more Vitamin B5Vitamin B5 +1713.6%
Contains more Vitamin B6Vitamin B6 +708.5%
Contains more Vitamin KVitamin K +70.8%
Contains more FolateFolate +1505.3%
~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
51% 34% 7% 6%
Protein: 51.46 g
Fats: 1.22 g
Carbs: 33.92 g
Water: 7.25 g
Other: 6.15 g
Contains more FatsFats +241.8%
Contains more WaterWater +1043.9%
Contains more ProteinProtein +469.2%
Contains more CarbsCarbs +1090.2%
Contains more OtherOther +508.9%

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 0.136 g
Monounsaturated Fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.533 g
Contains more Mono. FatMonounsaturated Fat +441.8%
Contains more Poly. FatPolyunsaturated fat +209.4%
Contains less Sat. FatSaturated Fat -82.8%

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) Soy flour, defatted
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Soy flour, defatted Opinion
Calories 78kcal 327kcal Soy flour, defatted
Protein 9.04g 51.46g Soy flour, defatted
Fats 4.17g 1.22g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin C 0.2mg 0mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Net carbs 1.95g 16.42g Soy flour, defatted
Carbs 2.85g 33.92g Soy flour, defatted
Magnesium 37mg 290mg Soy flour, defatted
Calcium 201mg 241mg Soy flour, defatted
Potassium 148mg 2384mg Soy flour, defatted
Iron 1.61mg 9.24mg Soy flour, defatted
Sugar 0.6g 16.42g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Fiber 0.9g 17.5g Soy flour, defatted
Copper 0.213mg 4.065mg Soy flour, defatted
Zinc 0.83mg 2.46mg Soy flour, defatted
Phosphorus 121mg 674mg Soy flour, defatted
Sodium 12mg 20mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin A 0IU 40IU Soy flour, defatted
Vitamin A 0µg 2µg Soy flour, defatted
Vitamin E 0.01mg 0.12mg Soy flour, defatted
Manganese 0.625mg 3.018mg Soy flour, defatted
Selenium 9.9µg 1.7µg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin B1 0.06mg 0.698mg Soy flour, defatted
Vitamin B2 0.063mg 0.253mg Soy flour, defatted
Vitamin B3 0.101mg 2.612mg Soy flour, defatted
Vitamin B5 0.11mg 1.995mg Soy flour, defatted
Vitamin B6 0.071mg 0.574mg Soy flour, defatted
Vitamin K 2.4µg 4.1µg Soy flour, defatted
Folate 19µg 305µg Soy flour, defatted
Choline 28.1mg 11.3mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Saturated Fat 0.793g 0.136g Soy flour, defatted
Monounsaturated Fat 1.127g 0.208g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Polyunsaturated fat 1.649g 0.533g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tryptophan 0.123mg 0.683mg Soy flour, defatted
Threonine 0.411mg 2.042mg Soy flour, defatted
Isoleucine 0.444mg 2.281mg Soy flour, defatted
Leucine 0.728mg 3.828mg Soy flour, defatted
Lysine 0.462mg 3.129mg Soy flour, defatted
Methionine 0.11mg 0.634mg Soy flour, defatted
Phenylalanine 0.437mg 2.453mg Soy flour, defatted
Valine 0.455mg 2.346mg Soy flour, defatted
Histidine 0.225mg 1.268mg Soy flour, defatted
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) Soy flour, defatted
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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)
60%
Soy flour, defatted
Minerals Daily Need Coverage Score
44%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
295%
Soy flour, defatted

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 - 15.82g)
Which food contains less Sodium?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Soy flour, defatted
Soy flour, defatted is lower in Saturated Fat (difference - 0.657g)
Which food is richer in minerals?
Soy flour, defatted
Soy flour, defatted is relatively richer in minerals
Which food is richer in vitamins?
Soy flour, defatted
Soy flour, defatted is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Soy flour, defatted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174275/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.