Soybeans, green, raw vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Nutrition comparison per 100 g.
Soybeans, green, raw
147 kcal
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
70 kcal
Calories
147 kcal
70 kcal
Protein
13.0 g
8.2 g
Carbs
11.1 g
1.7 g
Fiber
4.2 g
0.9 g
Sugars
~
0.6 g
Fat
6.8 g
4.2 g
Sodium
15 mg
12 mg
Key takeaways
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 52% fewer calories (70 kcal vs 147 kcal).
- Soybeans, green, raw has more protein (13.0 g vs 8.2 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more carbs (1.7 g vs 11.1 g).
- Soybeans, green, raw has more fiber (4.2 g vs 0.9 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more fat (4.2 g vs 6.8 g).
| Macronutrients | Soybeans, green, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calories | 147 kcal | 70 kcal |
| Protein | 13.0 g | 8.2 g |
| Total Fat | 6.8 g | 4.2 g |
| Total Carbohydrate | 11.1 g | 1.7 g |
| Dietary Fiber | 4.2 g | 0.9 g |
| Total Sugars | ~ | 0.6 g |
| Water | 67.5 g | 85.0 g |
| Carbohydrates | Soybeans, green, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Carbohydrate | 11.1 g | 1.7 g |
| Dietary Fiber | 4.2 g | 0.9 g |
| Total Sugars | ~ | 0.6 g |
| Fats & Fatty Acids | Soybeans, green, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Fat | 6.8 g | 4.2 g |
| Saturated Fat | 0.8 g | 0.9 g |
| Monounsaturated Fat | 1.3 g | 1.2 g |
| Polyunsaturated Fat | 3.2 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 376.0 mg | 181.0 mg |
| Omega-6 Fatty Acids | 2,823.0 mg | 1,598.0 mg |
| Protein & Amino Acids | Soybeans, green, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Protein | 13.0 g | 8.2 g |
| Histidine | 348.0 mg | 225.0 mg |
| Isoleucine | 570.0 mg | 444.0 mg |
| Leucine | 926.0 mg | 728.0 mg |
| Lysine | 775.0 mg | 462.0 mg |
| Methionine | 157.0 mg | 110.0 mg |
| Phenylalanine | 586.0 mg | 437.0 mg |
| Threonine | 516.0 mg | 411.0 mg |
| Tryptophan | 157.0 mg | 123.0 mg |
| Valine | 576.0 mg | 455.0 mg |
| Alanine | 582.0 mg | 405.0 mg |
| Arginine | 1,042.0 mg | 716.0 mg |
| Aspartic Acid | 1,508.0 mg | 1,066.0 mg |
| Cystine | 118.0 mg | 30.0 mg |
| Glutamic Acid | 2,433.0 mg | 1,721.0 mg |
| Glycine | 539.0 mg | 384.0 mg |
| Proline | 607.0 mg | 567.0 mg |
| Serine | 721.0 mg | 531.0 mg |
| Tyrosine | 464.0 mg | 367.0 mg |
| Vitamins | Soybeans, green, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Vitamin A (RAE) | 9.0 mcg | 0.0 mcg |
| Vitamin C | 29.0 mg | 0.2 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.0 mg |
| Vitamin K | ~ | 2.4 mcg |
| Thiamin (B1) | 0.4 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 1.7 mg | 0.1 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 165.0 mcg | 19.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | ~ | 28.1 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Soybeans, green, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calcium | 197.0 mg | 201.0 mg |
| Iron | 3.6 mg | 1.6 mg |
| Magnesium | 65.0 mg | 37.0 mg |
| Phosphorus | 194.0 mg | 121.0 mg |
| Potassium | 620.0 mg | 148.0 mg |
| Sodium | 15.0 mg | 12.0 mg |
| Zinc | 1.0 mg | 0.8 mg |
| Copper | 0.1 mg | 0.2 mg |
| Manganese | 0.5 mg | 0.6 mg |
| Selenium | 1.5 mcg | 9.9 mcg |
| Sterols | Soybeans, green, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 50.0 mg | ~ |
| Other | Soybeans, green, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.7 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Soybeans, green, 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: 147 kcal for Soybeans, green, raw vs 70 kcal for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more protein, Soybeans, green, raw or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soybeans, green, raw has more protein: 13.0 g for Soybeans, green, raw vs 8.2 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more fiber, Soybeans, green, raw or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soybeans, green, raw has more fiber: 4.2 g for Soybeans, green, raw vs 0.9 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Is Soybeans, green, 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 Soybeans, green, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.