Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

A recap on differences between tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and soybean raw

  • Soybean raw is higher than tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) in iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc.
  • Soybean raw covers your daily iron needs 182% more than tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).

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

Infographic

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Soybean raw 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 19% 33% 11% 42% 52% 17% 39% 1% 51% 49%
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 +937%
Contains more CalciumCalcium +149.5%
Contains more PotassiumPotassium +1397.5%
Contains more IronIron +1314.4%
Contains more CopperCopper +956.1%
Contains more ZincZinc +664.1%
Contains more PhosphorusPhosphorus +665.2%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +547%
Contains more SeleniumSelenium +100%

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% 12% 8.5% 10% 3.1% 12% 0% 5% 33% 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% 0.33% 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 +1759.6%
Contains more Vitamin B2Vitamin B2 +2251.4%
Contains more Vitamin B3Vitamin B3 +203.4%
Contains more Vitamin B5Vitamin B5 +1454.9%
Contains more Vitamin B6Vitamin B6 +625%
Contains more Vitamin KVitamin K +2250%
Contains more FolateFolate +752.3%
Contains more CholineCholine +323%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Soybean raw DV% diff.
Iron 1.11mg 15.7mg 182%
Copper 0.157mg 1.658mg 167%
Manganese 0.389mg 2.517mg 93%
Phosphorus 92mg 704mg 87%
Folate 44µg 375µg 83%
Vitamin B1 0.047mg 0.874mg 69%
Vitamin B2 0.037mg 0.87mg 64%
Polyunsaturated fat 2.081g 11.255g 61%
Magnesium 27mg 280mg 60%
Protein 7.17g 36.49g 59%
Potassium 120mg 1797mg 49%
Zinc 0.64mg 4.89mg 39%
Vitamin K 2µg 47µg 38%
Fiber 0.2g 9.3g 36%
Fats 3.69g 19.94g 25%
Vitamin B6 0.052mg 0.377mg 25%
Calories 61kcal 446kcal 19%
Calcium 111mg 277mg 17%
Choline 27.4mg 115.9mg 16%
Selenium 8.9µg 17.8µg 16%
Vitamin B5 0.051mg 0.793mg 15%
Saturated fat 0.533g 2.884g 11%
Carbs 1.18g 30.16g 10%
Monounsaturated fat 0.814g 4.404g 9%
Vitamin B3 0.535mg 1.623mg 7%
Vitamin C 0.2mg 6mg 6%
Vitamin E 0.01mg 0.85mg 6%
Net carbs 0.98g 20.86g N/A
Sugar 0.7g 7.33g N/A
Sodium 8mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.102mg 0.591mg 0%
Threonine 0.268mg 1.766mg 0%
Isoleucine 0.324mg 1.971mg 0%
Leucine 0.498mg 3.309mg 0%
Lysine 0.431mg 2.706mg 0%
Methionine 0.084mg 0.547mg 0%
Phenylalanine 0.319mg 2.122mg 0%
Valine 0.331mg 2.029mg 0%
Histidine 0.191mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 4% 87%
Protein: 7.17 g
Fats: 3.69 g
Carbs: 1.18 g
Water: 87.26 g
Other: 0.7 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 +921.8%
Contains more ProteinProtein +408.9%
Contains more FatsFats +440.4%
Contains more CarbsCarbs +2455.9%
Contains more OtherOther +595.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.533 g
Monounsaturated fat: Mono. Fat 0.814 g
Polyunsaturated fat: Poly. Fat 2.081 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 -81.5%
Contains more Mono. FatMonounsaturated fat +441%
Contains more Poly. FatPolyunsaturated fat +440.8%

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, soft, prepared with calcium sulfate and magnesium chloride (nigari) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172449/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.