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.
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.68 g
Fats:
9.99 g
Carbs:
4.39 g
Water:
71.12 g
Other:
1.82 g
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
Saturated fat:
Sat. Fat
1.445 g
Monounsaturated fat:
Mono. Fat
2.205 g
Polyunsaturated fat:
Poly. Fat
5.638 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 | -49.9% |
| Contains more Mono. FatMonounsaturated fat | +99.7% |
| Contains more Poly. FatPolyunsaturated fat | +99.6% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
5%
83%
Minerals Daily Need Coverage Score
74%
244%
Comparison summary
Which food is lower in Sugar?
Tofu, hard, prepared with nigari is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Tofu, hard, prepared with nigari is lower in Saturated fat (difference - 1.439g)
Which food is lower in glycemic index?
Tofu, hard, prepared with nigari is lower in glycemic index (difference - 14)
Which food is cheaper?
Tofu, hard, prepared with nigari is cheaper (difference - $3.4)
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?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)