Soybeans, mature seeds, raw vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Nutrition comparison per 100 g.
Soybeans, mature seeds, raw
446 kcal
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
70 kcal
Calories
446 kcal
70 kcal
Protein
36.5 g
8.2 g
Carbs
30.2 g
1.7 g
Fiber
9.3 g
0.9 g
Sugars
7.3 g
0.6 g
Fat
19.9 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 446 kcal).
- Soybeans, mature seeds, raw has more protein (36.5 g vs 8.2 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more carbs (1.7 g vs 30.2 g).
- Soybeans, mature seeds, raw has more fiber (9.3 g vs 0.9 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more sugars (0.6 g vs 7.3 g).
| Macronutrients | Soybeans, mature seeds, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calories | 446 kcal | 70 kcal |
| Protein | 36.5 g | 8.2 g |
| Total Fat | 19.9 g | 4.2 g |
| Total Carbohydrate | 30.2 g | 1.7 g |
| Dietary Fiber | 9.3 g | 0.9 g |
| Total Sugars | 7.3 g | 0.6 g |
| Water | 8.5 g | 85.0 g |
| Carbohydrates | Soybeans, mature seeds, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Carbohydrate | 30.2 g | 1.7 g |
| Dietary Fiber | 9.3 g | 0.9 g |
| Total Sugars | 7.3 g | 0.6 g |
| Fats & Fatty Acids | Soybeans, mature seeds, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Fat | 19.9 g | 4.2 g |
| Saturated Fat | 2.9 g | 0.9 g |
| Monounsaturated Fat | 4.4 g | 1.2 g |
| Polyunsaturated Fat | 11.3 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 1,330.0 mg | 181.0 mg |
| Omega-6 Fatty Acids | 9,925.0 mg | 1,598.0 mg |
| Protein & Amino Acids | Soybeans, mature seeds, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Protein | 36.5 g | 8.2 g |
| Histidine | 1,097.0 mg | 225.0 mg |
| Isoleucine | 1,971.0 mg | 444.0 mg |
| Leucine | 3,309.0 mg | 728.0 mg |
| Lysine | 2,706.0 mg | 462.0 mg |
| Methionine | 547.0 mg | 110.0 mg |
| Phenylalanine | 2,122.0 mg | 437.0 mg |
| Threonine | 1,766.0 mg | 411.0 mg |
| Tryptophan | 591.0 mg | 123.0 mg |
| Valine | 2,029.0 mg | 455.0 mg |
| Alanine | 1,915.0 mg | 405.0 mg |
| Arginine | 3,153.0 mg | 716.0 mg |
| Aspartic Acid | 5,112.0 mg | 1,066.0 mg |
| Cystine | 655.0 mg | 30.0 mg |
| Glutamic Acid | 7,874.0 mg | 1,721.0 mg |
| Glycine | 1,880.0 mg | 384.0 mg |
| Proline | 2,379.0 mg | 567.0 mg |
| Serine | 2,357.0 mg | 531.0 mg |
| Tyrosine | 1,539.0 mg | 367.0 mg |
| Vitamins | Soybeans, mature seeds, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 0.0 mcg |
| Vitamin C | 6.0 mg | 0.2 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.9 mg | 0.0 mg |
| Vitamin K | 47.0 mcg | 2.4 mcg |
| Thiamin (B1) | 0.9 mg | 0.1 mg |
| Riboflavin (B2) | 0.9 mg | 0.1 mg |
| Niacin (B3) | 1.6 mg | 0.1 mg |
| Vitamin B6 | 0.4 mg | 0.1 mg |
| Folate (B9) | 375.0 mcg | 19.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.8 mg | 0.1 mg |
| Choline | 115.9 mg | 28.1 mg |
| Betaine | 2.1 mg | 0.4 mg |
| Minerals | Soybeans, mature seeds, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calcium | 277.0 mg | 201.0 mg |
| Iron | 15.7 mg | 1.6 mg |
| Magnesium | 280.0 mg | 37.0 mg |
| Phosphorus | 704.0 mg | 121.0 mg |
| Potassium | 1,797.0 mg | 148.0 mg |
| Sodium | 2.0 mg | 12.0 mg |
| Zinc | 4.9 mg | 0.8 mg |
| Copper | 1.7 mg | 0.2 mg |
| Manganese | 2.5 mg | 0.6 mg |
| Selenium | 17.8 mcg | 9.9 mcg |
| Sterols | Soybeans, mature seeds, raw | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 161.0 mg | ~ |
| Other | Soybeans, mature seeds, raw | 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 | 4.9 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Soybeans, mature seeds, 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: 446 kcal for Soybeans, mature seeds, raw vs 70 kcal for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more protein, Soybeans, mature seeds, raw or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soybeans, mature seeds, raw has more protein: 36.5 g for Soybeans, mature seeds, raw 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, raw or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Soybeans, mature seeds, raw has more fiber: 9.3 g for Soybeans, mature seeds, raw vs 0.9 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Is Soybeans, mature seeds, 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, mature seeds, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.