Soy flour, full-fat, raw vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Nutrition comparison per 100 g.
Soy flour, full-fat, raw
436 kcal
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
70 kcal
Calories
436 kcal
70 kcal
Protein
34.5 g
8.2 g
Carbs
35.2 g
1.7 g
Fiber
9.6 g
0.9 g
Sugars
7.5 g
0.6 g
Fat
20.7 g
4.2 g
Sodium
13 mg
12 mg
Key takeaways
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 84% fewer calories (70 kcal vs 436 kcal).
- Soy flour, full-fat, raw has more protein (34.5 g vs 8.2 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more carbs (1.7 g vs 35.2 g).
- Soy flour, full-fat, raw has more fiber (9.6 g vs 0.9 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more sugars (0.6 g vs 7.5 g).
| Macronutrients | Soy flour, full-fat, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calories | 436 kcal | 70 kcal |
| Protein | 34.5 g | 8.2 g |
| Total Fat | 20.7 g | 4.2 g |
| Total Carbohydrate | 35.2 g | 1.7 g |
| Dietary Fiber | 9.6 g | 0.9 g |
| Total Sugars | 7.5 g | 0.6 g |
| Water | 5.2 g | 85.0 g |
| Carbohydrates | Soy flour, full-fat, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Carbohydrate | 35.2 g | 1.7 g |
| Dietary Fiber | 9.6 g | 0.9 g |
| Total Sugars | 7.5 g | 0.6 g |
| Fats & Fatty Acids | Soy flour, full-fat, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Fat | 20.7 g | 4.2 g |
| Saturated Fat | 3.0 g | 0.9 g |
| Monounsaturated Fat | 4.6 g | 1.2 g |
| Polyunsaturated Fat | 11.7 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 1,378.0 mg | 181.0 mg |
| Omega-6 Fatty Acids | 10,280.0 mg | 1,598.0 mg |
| Protein & Amino Acids | Soy flour, full-fat, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Protein | 34.5 g | 8.2 g |
| Histidine | 931.0 mg | 225.0 mg |
| Isoleucine | 1,675.0 mg | 444.0 mg |
| Leucine | 2,812.0 mg | 728.0 mg |
| Lysine | 2,298.0 mg | 462.0 mg |
| Methionine | 466.0 mg | 110.0 mg |
| Phenylalanine | 1,802.0 mg | 437.0 mg |
| Threonine | 1,500.0 mg | 411.0 mg |
| Tryptophan | 502.0 mg | 123.0 mg |
| Valine | 1,724.0 mg | 455.0 mg |
| Alanine | 1,627.0 mg | 405.0 mg |
| Arginine | 2,679.0 mg | 716.0 mg |
| Aspartic Acid | 4,342.0 mg | 1,066.0 mg |
| Cystine | 556.0 mg | 30.0 mg |
| Glutamic Acid | 6,689.0 mg | 1,721.0 mg |
| Glycine | 1,597.0 mg | 384.0 mg |
| Proline | 2,020.0 mg | 567.0 mg |
| Serine | 2,002.0 mg | 531.0 mg |
| Tyrosine | 1,306.0 mg | 367.0 mg |
| Vitamins | Soy flour, full-fat, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Vitamin A (RAE) | 6.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.2 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.0 mg | 0.0 mg |
| Vitamin K | 70.0 mcg | 2.4 mcg |
| Thiamin (B1) | 0.6 mg | 0.1 mg |
| Riboflavin (B2) | 1.2 mg | 0.1 mg |
| Niacin (B3) | 4.3 mg | 0.1 mg |
| Vitamin B6 | 0.5 mg | 0.1 mg |
| Folate (B9) | 345.0 mcg | 19.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.6 mg | 0.1 mg |
| Choline | 190.6 mg | 28.1 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Soy flour, full-fat, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calcium | 206.0 mg | 201.0 mg |
| Iron | 6.4 mg | 1.6 mg |
| Magnesium | 429.0 mg | 37.0 mg |
| Phosphorus | 494.0 mg | 121.0 mg |
| Potassium | 2,515.0 mg | 148.0 mg |
| Sodium | 13.0 mg | 12.0 mg |
| Zinc | 3.9 mg | 0.8 mg |
| Copper | 2.9 mg | 0.2 mg |
| Manganese | 2.3 mg | 0.6 mg |
| Selenium | 7.5 mcg | 9.9 mcg |
| Sterols | Soy flour, full-fat, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Soy flour, full-fat, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 4.5 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Soy flour, full-fat, raw or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has fewer calories: 436 kcal for Soy flour, full-fat, raw vs 70 kcal for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more protein, Soy flour, full-fat, raw or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soy flour, full-fat, raw has more protein: 34.5 g for Soy flour, full-fat, raw vs 8.2 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more fiber, Soy flour, full-fat, raw or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soy flour, full-fat, raw has more fiber: 9.6 g for Soy flour, full-fat, raw vs 0.9 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Is Soy flour, full-fat, raw or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) healthier?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in calories, and Soy flour, full-fat, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.