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  6. Tofu, hard, prepared with nigari vs. Soybean raw

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

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How are tofu, hard, prepared with nigari and soybean raw different?

  • Soybean raw is higher than tofu, hard, prepared with nigari in iron, copper, folate, vitamin B1, phosphorus, manganese, vitamin B2, magnesium, potassium, and fiber.
  • Soybean raw covers your daily need for iron, 162% more than tofu, hard, prepared with nigari.

Tofu, hard, prepared with nigari and Soybeans, mature seeds, raw types were used in this article.

Infographic

Tofu, hard, prepared with 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 38% 104% 13% 103% 109% 45% 99% 0.26% 137% 92%
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 CalciumCalcium +24.5%
Contains more MagnesiumMagnesium +428.3%
Contains more PotassiumPotassium +1130.8%
Contains more IronIron +470.9%
Contains more CopperCopper +405.5%
Contains more ZincZinc +194.6%
Contains more PhosphorusPhosphorus +204.8%
Contains more ManganeseManganese +139.3%
~equal in Sodium ~2mg
~equal in Selenium ~17.8µg

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 1% 0% 0% 0% 11% 18% 12% 2.2% 9% 0% 0% 17% 0%
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 +1900%
Contains more Vitamin B1Vitamin B1 +1981%
Contains more Vitamin B2Vitamin B2 +1029.9%
Contains more Vitamin B3Vitamin B3 +154%
Contains more Vitamin B5Vitamin B5 +2043.2%
Contains more Vitamin B6Vitamin B6 +866.7%
Contains more FolateFolate +1604.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu, hard, prepared with nigari Soybean raw DV% diff.
Iron 2.75mg 15.7mg 162%
Copper 0.328mg 1.658mg 148%
Folate 22µg 375µg 88%
Vitamin B1 0.042mg 0.874mg 69%
Phosphorus 231mg 704mg 68%
Manganese 1.052mg 2.517mg 64%
Vitamin B2 0.077mg 0.87mg 61%
Magnesium 53mg 280mg 54%
Potassium 146mg 1797mg 49%
Protein 12.68g 36.49g 48%
Vitamin K 47µg 39%
Polyunsaturated fat 5.638g 11.255g 37%
Fiber 0.6g 9.3g 35%
Zinc 1.66mg 4.89mg 29%
Vitamin B6 0.039mg 0.377mg 26%
Choline 115.9mg 21%
Vitamin B5 0.037mg 0.793mg 15%
Calories 145kcal 446kcal 15%
Fats 9.99g 19.94g 15%
Carbs 4.39g 30.16g 9%
Saturated fat 1.445g 2.884g 7%
Calcium 345mg 277mg 7%
Vitamin E 0.85mg 6%
Vitamin B3 0.639mg 1.623mg 6%
Vitamin C 0.3mg 6mg 6%
Monounsaturated fat 2.205g 4.404g 5%
Selenium 16.8µg 17.8µg 2%
Net carbs 3.79g 20.86g N/A
Sugar 7.33g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 0%
Tryptophan 0.188mg 0.591mg 0%
Threonine 0.63mg 1.766mg 0%
Isoleucine 0.682mg 1.971mg 0%
Leucine 1.118mg 3.309mg 0%
Lysine 0.709mg 2.706mg 0%
Methionine 0.169mg 0.547mg 0%
Phenylalanine 0.671mg 2.122mg 0%
Valine 0.699mg 2.029mg 0%
Histidine 0.346mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 10% 4% 71% 2%
Protein: 12.68 g
Fats: 9.99 g
Carbs: 4.39 g
Water: 71.12 g
Other: 1.82 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 +732.8%
Contains more ProteinProtein +187.8%
Contains more FatsFats +99.6%
Contains more CarbsCarbs +587%
Contains more OtherOther +167.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.445 g
Monounsaturated fat: Mono. Fat 2.205 g
Polyunsaturated fat: Poly. Fat 5.638 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 -49.9%
Contains more Mono. FatMonounsaturated fat +99.7%
Contains more Poly. FatPolyunsaturated fat +99.6%

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, hard, prepared with nigari - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174291/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.