Soybeans, mature seeds, dry roasted vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Nutrition comparison per 100 g.
Soybeans, mature seeds, dry roasted
451 kcal
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
70 kcal
Calories
451 kcal
70 kcal
Protein
39.6 g
8.2 g
Carbs
32.7 g
1.7 g
Fiber
8.1 g
0.9 g
Sugars
~
0.6 g
Fat
21.6 g
4.2 g
Sodium
2 mg
12 mg
Key takeaways
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 84% fewer calories (70 kcal vs 451 kcal).
- Soybeans, mature seeds, dry roasted has more protein (39.6 g vs 8.2 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more carbs (1.7 g vs 32.7 g).
- Soybeans, mature seeds, dry roasted has more fiber (8.1 g vs 0.9 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more fat (4.2 g vs 21.6 g).
| Macronutrients | Soybeans, mature seeds, dry roasted | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calories | 451 kcal | 70 kcal |
| Protein | 39.6 g | 8.2 g |
| Total Fat | 21.6 g | 4.2 g |
| Total Carbohydrate | 32.7 g | 1.7 g |
| Dietary Fiber | 8.1 g | 0.9 g |
| Total Sugars | ~ | 0.6 g |
| Water | 0.8 g | 85.0 g |
| Carbohydrates | Soybeans, mature seeds, dry roasted | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Carbohydrate | 32.7 g | 1.7 g |
| Dietary Fiber | 8.1 g | 0.9 g |
| Total Sugars | ~ | 0.6 g |
| Fats & Fatty Acids | Soybeans, mature seeds, dry roasted | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Fat | 21.6 g | 4.2 g |
| Saturated Fat | 3.1 g | 0.9 g |
| Monounsaturated Fat | 4.8 g | 1.2 g |
| Polyunsaturated Fat | 12.2 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 1,443.0 mg | 181.0 mg |
| Omega-6 Fatty Acids | 10,764.0 mg | 1,598.0 mg |
| Protein & Amino Acids | Soybeans, mature seeds, dry roasted | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Protein | 39.6 g | 8.2 g |
| Histidine | 1,068.0 mg | 225.0 mg |
| Isoleucine | 1,920.0 mg | 444.0 mg |
| Leucine | 3,223.0 mg | 728.0 mg |
| Lysine | 2,634.0 mg | 462.0 mg |
| Methionine | 534.0 mg | 110.0 mg |
| Phenylalanine | 2,066.0 mg | 437.0 mg |
| Threonine | 1,719.0 mg | 411.0 mg |
| Tryptophan | 575.0 mg | 123.0 mg |
| Valine | 1,976.0 mg | 455.0 mg |
| Alanine | 1,865.0 mg | 405.0 mg |
| Arginine | 3,071.0 mg | 716.0 mg |
| Aspartic Acid | 4,977.0 mg | 1,066.0 mg |
| Cystine | 638.0 mg | 30.0 mg |
| Glutamic Acid | 7,667.0 mg | 1,721.0 mg |
| Glycine | 1,830.0 mg | 384.0 mg |
| Proline | 2,315.0 mg | 567.0 mg |
| Serine | 2,294.0 mg | 531.0 mg |
| Tyrosine | 1,497.0 mg | 367.0 mg |
| Vitamins | Soybeans, mature seeds, dry roasted | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 4.6 mg | 0.2 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.0 mg |
| Vitamin K | 37.0 mcg | 2.4 mcg |
| Thiamin (B1) | 0.4 mg | 0.1 mg |
| Riboflavin (B2) | 0.8 mg | 0.1 mg |
| Niacin (B3) | 1.1 mg | 0.1 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate (B9) | 205.0 mcg | 19.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.1 mg |
| Choline | ~ | 28.1 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Soybeans, mature seeds, dry roasted | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calcium | 140.0 mg | 201.0 mg |
| Iron | 4.0 mg | 1.6 mg |
| Magnesium | 228.0 mg | 37.0 mg |
| Phosphorus | 649.0 mg | 121.0 mg |
| Potassium | 1,364.0 mg | 148.0 mg |
| Sodium | 2.0 mg | 12.0 mg |
| Zinc | 4.8 mg | 0.8 mg |
| Copper | 1.1 mg | 0.2 mg |
| Manganese | 2.2 mg | 0.6 mg |
| Selenium | 19.3 mcg | 9.9 mcg |
| Sterols | Soybeans, mature seeds, dry roasted | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Soybeans, mature seeds, dry roasted | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 5.3 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Soybeans, mature seeds, dry roasted or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has fewer calories: 451 kcal for Soybeans, mature seeds, dry roasted vs 70 kcal for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more protein, Soybeans, mature seeds, dry roasted or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soybeans, mature seeds, dry roasted has more protein: 39.6 g for Soybeans, mature seeds, dry roasted 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, dry roasted or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soybeans, mature seeds, dry roasted has more fiber: 8.1 g for Soybeans, mature seeds, dry roasted vs 0.9 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Is Soybeans, mature seeds, dry roasted 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, dry roasted is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.