Soybeans, mature seeds, cooked, boiled, with salt vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Nutrition comparison per 100 g.
Soybeans, mature seeds, cooked, boiled, with 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
237 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 seeds, cooked, boiled, with 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 seeds, cooked, boiled, with 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 seeds, cooked, boiled, with 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 seeds, cooked, boiled, with 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 seeds, cooked, boiled, with 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 seeds, cooked, boiled, with 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 seeds, cooked, boiled, with 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 | ~ | 28.1 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Soybeans, mature seeds, cooked, boiled, with 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 | 237.0 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 seeds, cooked, boiled, with salt | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Soybeans, mature seeds, cooked, boiled, with salt | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.9 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Soybeans, mature seeds, cooked, boiled, with 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 seeds, cooked, boiled, with salt vs 70 kcal for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more protein, Soybeans, mature seeds, cooked, boiled, with salt or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soybeans, mature seeds, cooked, boiled, with salt has more protein: 16.6 g for Soybeans, mature seeds, cooked, boiled, with 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 seeds, cooked, boiled, with salt or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soybeans, mature seeds, cooked, boiled, with salt has more fiber: 6.0 g for Soybeans, mature seeds, cooked, boiled, with salt vs 0.9 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Is Soybeans, mature seeds, cooked, boiled, with 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 seeds, cooked, boiled, with salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.