Soy flour, low-fat vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Nutrition comparison per 100 g.
Soy flour, low-fat
374 kcal
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
70 kcal
Calories
374 kcal
70 kcal
Protein
45.5 g
8.2 g
Carbs
34.9 g
1.7 g
Fiber
16.0 g
0.9 g
Sugars
10.5 g
0.6 g
Fat
8.9 g
4.2 g
Sodium
9 mg
12 mg
Key takeaways
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 81% fewer calories (70 kcal vs 374 kcal).
- Soy flour, low-fat has more protein (45.5 g vs 8.2 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more carbs (1.7 g vs 34.9 g).
- Soy flour, low-fat has more fiber (16.0 g vs 0.9 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more sugars (0.6 g vs 10.5 g).
| Macronutrients | Soy flour, low-fat | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calories | 374 kcal | 70 kcal |
| Protein | 45.5 g | 8.2 g |
| Total Fat | 8.9 g | 4.2 g |
| Total Carbohydrate | 34.9 g | 1.7 g |
| Dietary Fiber | 16.0 g | 0.9 g |
| Total Sugars | 10.5 g | 0.6 g |
| Water | 4.6 g | 85.0 g |
| Carbohydrates | Soy flour, low-fat | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Carbohydrate | 34.9 g | 1.7 g |
| Dietary Fiber | 16.0 g | 0.9 g |
| Starch | 5.3 g | ~ |
| Total Sugars | 10.5 g | 0.6 g |
| Fats & Fatty Acids | Soy flour, low-fat | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Fat | 8.9 g | 4.2 g |
| Saturated Fat | 1.3 g | 0.9 g |
| Monounsaturated Fat | 1.5 g | 1.2 g |
| Polyunsaturated Fat | 4.2 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 555.0 mg | 181.0 mg |
| Omega-6 Fatty Acids | 3,660.0 mg | 1,598.0 mg |
| Protein & Amino Acids | Soy flour, low-fat | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Protein | 45.5 g | 8.2 g |
| Histidine | ~ | 225.0 mg |
| Isoleucine | ~ | 444.0 mg |
| Leucine | ~ | 728.0 mg |
| Lysine | ~ | 462.0 mg |
| Methionine | ~ | 110.0 mg |
| Phenylalanine | ~ | 437.0 mg |
| Threonine | ~ | 411.0 mg |
| Tryptophan | ~ | 123.0 mg |
| Valine | ~ | 455.0 mg |
| Alanine | ~ | 405.0 mg |
| Arginine | ~ | 716.0 mg |
| Aspartic Acid | ~ | 1,066.0 mg |
| Cystine | ~ | 30.0 mg |
| Glutamic Acid | ~ | 1,721.0 mg |
| Glycine | ~ | 384.0 mg |
| Proline | ~ | 567.0 mg |
| Serine | ~ | 531.0 mg |
| Tyrosine | ~ | 367.0 mg |
| Vitamins | Soy flour, low-fat | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Vitamin A (RAE) | 2.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.2 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.6 mg | 0.0 mg |
| Vitamin K | 3.9 mcg | 2.4 mcg |
| Thiamin (B1) | 1.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.1 mg |
| Niacin (B3) | 3.0 mg | 0.1 mg |
| Vitamin B6 | 1.1 mg | 0.1 mg |
| Folate (B9) | 289.0 mcg | 19.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.6 mg | 0.1 mg |
| Choline | 191.7 mg | 28.1 mg |
| Betaine | 2.8 mg | 0.4 mg |
| Minerals | Soy flour, low-fat | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calcium | 285.0 mg | 201.0 mg |
| Iron | 8.2 mg | 1.6 mg |
| Magnesium | 285.0 mg | 37.0 mg |
| Phosphorus | 675.0 mg | 121.0 mg |
| Potassium | 2,090.0 mg | 148.0 mg |
| Sodium | 9.0 mg | 12.0 mg |
| Zinc | 4.1 mg | 0.8 mg |
| Copper | 1.6 mg | 0.2 mg |
| Manganese | 3.2 mg | 0.6 mg |
| Selenium | 58.9 mcg | 9.9 mcg |
| Sterols | Soy flour, low-fat | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Soy flour, low-fat | 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 | 6.0 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Soy flour, low-fat or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has fewer calories: 374 kcal for Soy flour, low-fat vs 70 kcal for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more protein, Soy flour, low-fat or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soy flour, low-fat has more protein: 45.5 g for Soy flour, low-fat vs 8.2 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more fiber, Soy flour, low-fat or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soy flour, low-fat has more fiber: 16.0 g for Soy flour, low-fat vs 0.9 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Is Soy flour, low-fat 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, low-fat is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.