Soybeans, mature cooked, boiled, without salt vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Nutrition comparison per 100 g.
Soybeans, mature cooked, boiled, without salt
173 kcal
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
70 kcal
Calories
173 kcal
70 kcal
Protein
16.6 g
8.2 g
Carbs
9.9 g
1.7 g
Fiber
6.0 g
0.9 g
Sugars
3.0 g
0.6 g
Fat
9.0 g
4.2 g
Sodium
1 mg
12 mg
Key takeaways
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 59% fewer calories (70 kcal vs 173 kcal).
- Soybeans, mature cooked, boiled, without salt has more protein (16.6 g vs 8.2 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more carbs (1.7 g vs 9.9 g).
- Soybeans, mature cooked, boiled, without salt has more fiber (6.0 g vs 0.9 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more sugars (0.6 g vs 3.0 g).
| Macronutrients | Soybeans, mature cooked, boiled, without salt | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calories | 173 kcal | 70 kcal |
| Protein | 16.6 g | 8.2 g |
| Total Fat | 9.0 g | 4.2 g |
| Total Carbohydrate | 9.9 g | 1.7 g |
| Dietary Fiber | 6.0 g | 0.9 g |
| Total Sugars | 3.0 g | 0.6 g |
| Water | 62.6 g | 85.0 g |
| Carbohydrates | Soybeans, mature cooked, boiled, without salt | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Carbohydrate | 9.9 g | 1.7 g |
| Dietary Fiber | 6.0 g | 0.9 g |
| Total Sugars | 3.0 g | 0.6 g |
| Fats & Fatty Acids | Soybeans, mature cooked, boiled, without salt | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Fat | 9.0 g | 4.2 g |
| Saturated Fat | 1.3 g | 0.9 g |
| Monounsaturated Fat | 2.0 g | 1.2 g |
| Polyunsaturated Fat | 5.1 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 598.0 mg | 181.0 mg |
| Omega-6 Fatty Acids | 4,465.0 mg | 1,598.0 mg |
| Protein & Amino Acids | Soybeans, mature cooked, boiled, without salt | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Protein | 16.6 g | 8.2 g |
| Histidine | 449.0 mg | 225.0 mg |
| Isoleucine | 807.0 mg | 444.0 mg |
| Leucine | 1,355.0 mg | 728.0 mg |
| Lysine | 1,108.0 mg | 462.0 mg |
| Methionine | 224.0 mg | 110.0 mg |
| Phenylalanine | 869.0 mg | 437.0 mg |
| Threonine | 723.0 mg | 411.0 mg |
| Tryptophan | 242.0 mg | 123.0 mg |
| Valine | 831.0 mg | 455.0 mg |
| Alanine | 784.0 mg | 405.0 mg |
| Arginine | 1,291.0 mg | 716.0 mg |
| Aspartic Acid | 2,093.0 mg | 1,066.0 mg |
| Cystine | 268.0 mg | 30.0 mg |
| Glutamic Acid | 3,224.0 mg | 1,721.0 mg |
| Glycine | 770.0 mg | 384.0 mg |
| Proline | 974.0 mg | 567.0 mg |
| Serine | 965.0 mg | 531.0 mg |
| Tyrosine | 630.0 mg | 367.0 mg |
| Vitamins | Soybeans, mature cooked, boiled, without salt | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 1.7 mg | 0.2 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.4 mg | 0.0 mg |
| Vitamin K | 19.2 mcg | 2.4 mcg |
| Thiamin (B1) | 0.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 0.1 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate (B9) | 54.0 mcg | 19.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Choline | 47.5 mg | 28.1 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Soybeans, mature cooked, boiled, without salt | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calcium | 102.0 mg | 201.0 mg |
| Iron | 5.1 mg | 1.6 mg |
| Magnesium | 86.0 mg | 37.0 mg |
| Phosphorus | 245.0 mg | 121.0 mg |
| Potassium | 515.0 mg | 148.0 mg |
| Sodium | 1.0 mg | 12.0 mg |
| Zinc | 1.2 mg | 0.8 mg |
| Copper | 0.4 mg | 0.2 mg |
| Manganese | 0.8 mg | 0.6 mg |
| Selenium | 7.3 mcg | 9.9 mcg |
| Sterols | Soybeans, mature cooked, boiled, without salt | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Soybeans, mature cooked, boiled, without salt | 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 | 1.9 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Soybeans, mature cooked, boiled, without salt or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has fewer calories: 173 kcal for Soybeans, mature cooked, boiled, without salt vs 70 kcal for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more protein, Soybeans, mature cooked, boiled, without salt or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soybeans, mature cooked, boiled, without salt has more protein: 16.6 g for Soybeans, mature cooked, boiled, without salt vs 8.2 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more fiber, Soybeans, mature cooked, boiled, without salt or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soybeans, mature cooked, boiled, without salt has more fiber: 6.0 g for Soybeans, mature cooked, boiled, without salt vs 0.9 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Is Soybeans, mature cooked, boiled, without salt 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, mature cooked, boiled, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.