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

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Summary of differences between Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

  • Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has more Folate, however, Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is higher in Manganese, Calcium, Iron, and Copper.
  • Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2 times more Folate than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 44µg of Folate, Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has only 19µg.

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

Infographic

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 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 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 26% 60% 13% 60% 71% 23% 52% 1.6% 82% 54%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +37%
Contains more CalciumCalcium +81.1%
Contains more PotassiumPotassium +23.3%
Contains more IronIron +45%
Contains more CopperCopper +35.7%
Contains more ZincZinc +29.7%
Contains more PhosphorusPhosphorus +31.5%
Contains more ManganeseManganese +60.7%
Contains more SeleniumSelenium +11.2%

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% 0.42% 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 0.67% 0% 0.2% 0% 15% 15% 1.9% 6.6% 16% 0% 6% 14% 15%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +429.7%
Contains more FolateFolate +131.6%
Contains more Vitamin B1Vitamin B1 +27.7%
Contains more Vitamin B2Vitamin B2 +70.3%
Contains more Vitamin B5Vitamin B5 +115.7%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more Vitamin KVitamin K +20%
~equal in Vitamin C ~0.2mg
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.1mg

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
9% 4% 3% 83%
Protein: 9.04 g
Fats: 4.17 g
Carbs: 2.85 g
Water: 82.93 g
Other: 1.01 g
Contains more ProteinProtein +26.1%
Contains more FatsFats +13%
Contains more CarbsCarbs +141.5%
Contains more OtherOther +44.3%
~equal in Water ~82.93g

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
22% 32% 46%
Saturated Fat: Sat. Fat 0.793 g
Monounsaturated Fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 1.649 g
Contains less Sat. FatSaturated Fat -32.8%
Contains more Poly. FatPolyunsaturated fat +26.2%
Contains more Mono. FatMonounsaturated Fat +38.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Opinion
Calories 61kcal 78kcal Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Protein 7.17g 9.04g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Fats 3.69g 4.17g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin C 0.2mg 0.2mg
Net carbs 0.98g 1.95g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Carbs 1.18g 2.85g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Magnesium 27mg 37mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Calcium 111mg 201mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Potassium 120mg 148mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Iron 1.11mg 1.61mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Sugar 0.7g 0.6g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Fiber 0.2g 0.9g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Copper 0.157mg 0.213mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Zinc 0.64mg 0.83mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Phosphorus 92mg 121mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Sodium 8mg 12mg Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin A 7IU 0IU Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin E 0.01mg 0.01mg
Manganese 0.389mg 0.625mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Selenium 8.9µg 9.9µg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin B1 0.047mg 0.06mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin B2 0.037mg 0.063mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin B3 0.535mg 0.101mg Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin B5 0.051mg 0.11mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin B6 0.052mg 0.071mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin K 2µg 2.4µg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Folate 44µg 19µg Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Choline 27.4mg 28.1mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Saturated Fat 0.533g 0.793g Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Monounsaturated Fat 0.814g 1.127g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Polyunsaturated fat 2.081g 1.649g Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Tryptophan 0.102mg 0.123mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Threonine 0.268mg 0.411mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Isoleucine 0.324mg 0.444mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Leucine 0.498mg 0.728mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Lysine 0.431mg 0.462mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Methionine 0.084mg 0.11mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Phenylalanine 0.319mg 0.437mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Valine 0.331mg 0.455mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Histidine 0.191mg 0.225mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
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, soft, prepared with calcium sulfate and magnesium chloride (nigari) Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
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
8%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
7%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Minerals Daily Need Coverage Score
31%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
44%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Comparison summary

Which food contains less Sodium?
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Saturated Fat (difference - 0.26g)
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 - 0.1g)
Which food is richer in minerals?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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