Tofu, extra firm, prepared with nigari vs Soy flour, full-fat, raw, crude protein basis (N x 6.25)
Nutrition comparison per 100 g.
Tofu, extra firm, prepared with nigari
91 kcal
Soy flour, full-fat, raw, crude protein basis (N x 6.25)
434 kcal
Calories
91 kcal
434 kcal
Protein
9.9 g
37.8 g
Carbs
2.0 g
31.9 g
Fiber
0.4 g
9.6 g
Sugars
0.5 g
~
Fat
5.8 g
20.7 g
Sodium
8 mg
13 mg
Key takeaways
- Tofu, extra firm, prepared with nigari has 79% fewer calories (91 kcal vs 434 kcal).
- Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more protein (37.8 g vs 9.9 g).
- Tofu, extra firm, prepared with nigari has more carbs (2.0 g vs 31.9 g).
- Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more fiber (9.6 g vs 0.4 g).
- Tofu, extra firm, prepared with nigari has more fat (5.8 g vs 20.7 g).
| Macronutrients | Tofu, extra firm, prepared with nigari | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Calories | 91 kcal | 434 kcal |
| Protein | 9.9 g | 37.8 g |
| Total Fat | 5.8 g | 20.7 g |
| Total Carbohydrate | 2.0 g | 31.9 g |
| Dietary Fiber | 0.4 g | 9.6 g |
| Total Sugars | 0.5 g | ~ |
| Water | 81.3 g | 5.2 g |
| Carbohydrates | Tofu, extra firm, prepared with nigari | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Total Carbohydrate | 2.0 g | 31.9 g |
| Dietary Fiber | 0.4 g | 9.6 g |
| Total Sugars | 0.5 g | ~ |
| Fats & Fatty Acids | Tofu, extra firm, prepared with nigari | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Total Fat | 5.8 g | 20.7 g |
| Saturated Fat | 0.5 g | 3.0 g |
| Monounsaturated Fat | 4.3 g | 4.6 g |
| Polyunsaturated Fat | 0.5 g | 11.7 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | ~ | 1,378.0 mg |
| Omega-6 Fatty Acids | ~ | 10,280.0 mg |
| Protein & Amino Acids | Tofu, extra firm, prepared with nigari | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Protein | 9.9 g | 37.8 g |
| Histidine | 288.0 mg | 931.0 mg |
| Isoleucine | 490.0 mg | 1,675.0 mg |
| Leucine | 751.0 mg | 2,812.0 mg |
| Lysine | 651.0 mg | 2,298.0 mg |
| Methionine | 126.0 mg | 466.0 mg |
| Phenylalanine | 481.0 mg | 1,802.0 mg |
| Threonine | 404.0 mg | 1,500.0 mg |
| Tryptophan | 154.0 mg | 502.0 mg |
| Valine | 499.0 mg | 1,724.0 mg |
| Alanine | 406.0 mg | 1,627.0 mg |
| Arginine | 657.0 mg | 2,679.0 mg |
| Aspartic Acid | 1,093.0 mg | 4,342.0 mg |
| Cystine | 137.0 mg | 556.0 mg |
| Glutamic Acid | 1,709.0 mg | 6,689.0 mg |
| Glycine | 386.0 mg | 1,597.0 mg |
| Proline | 533.0 mg | 2,020.0 mg |
| Serine | 466.0 mg | 2,002.0 mg |
| Tyrosine | 331.0 mg | 1,306.0 mg |
| Vitamins | Tofu, extra firm, prepared with nigari | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 6.0 mcg |
| Vitamin C | 0.5 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.6 mg |
| Riboflavin (B2) | 0.0 mg | 1.2 mg |
| Niacin (B3) | 0.3 mg | 4.3 mg |
| Vitamin B6 | 0.1 mg | 0.5 mg |
| Folate (B9) | 17.0 mcg | 345.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 1.6 mg |
| Minerals | Tofu, extra firm, prepared with nigari | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Calcium | 175.0 mg | 206.0 mg |
| Iron | 1.8 mg | 6.4 mg |
| Magnesium | 53.0 mg | 429.0 mg |
| Phosphorus | 136.0 mg | 494.0 mg |
| Potassium | 132.0 mg | 2,515.0 mg |
| Sodium | 8.0 mg | 13.0 mg |
| Zinc | 1.1 mg | 3.9 mg |
| Copper | 0.2 mg | 2.9 mg |
| Manganese | 0.8 mg | 2.3 mg |
| Selenium | 13.0 mcg | 7.5 mcg |
| Sterols | Tofu, extra firm, prepared with nigari | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Tofu, extra firm, prepared with nigari | Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
|---|---|---|
| Ash | 1.0 g | 4.5 g |
Frequently asked questions
Which has fewer calories, Tofu, extra firm, prepared with nigari or Soy flour, full-fat, raw, crude protein basis (N x 6.25)?
Tofu, extra firm, prepared with nigari has fewer calories: 91 kcal for Tofu, extra firm, prepared with nigari vs 434 kcal for Soy flour, full-fat, raw, crude protein basis (N x 6.25) per 100 g.
Which has more protein, Tofu, extra firm, prepared with nigari or Soy flour, full-fat, raw, crude protein basis (N x 6.25)?
Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more protein: 9.9 g for Tofu, extra firm, prepared with nigari vs 37.8 g for Soy flour, full-fat, raw, crude protein basis (N x 6.25) per 100 g.
Which has more fiber, Tofu, extra firm, prepared with nigari or Soy flour, full-fat, raw, crude protein basis (N x 6.25)?
Soy flour, full-fat, raw, crude protein basis (N x 6.25) has more fiber: 0.4 g for Tofu, extra firm, prepared with nigari vs 9.6 g for Soy flour, full-fat, raw, crude protein basis (N x 6.25) per 100 g.
Is Tofu, extra firm, prepared with nigari or Soy flour, full-fat, raw, crude protein basis (N x 6.25) healthier?
Tofu, extra firm, prepared with nigari is lower in calories, and Soy flour, full-fat, raw, crude protein basis (N x 6.25) is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.