Tofu, extra firm, prepared with nigari vs Soy sauce made from soy and wheat (shoyu)
Nutrition comparison per 100 g.
Tofu, extra firm, prepared with nigari
91 kcal
Soy sauce made from soy and wheat (shoyu)
53 kcal
Calories
91 kcal
53 kcal
Protein
9.9 g
6.3 g
Carbs
2.0 g
7.6 g
Fiber
0.4 g
0.8 g
Sugars
0.5 g
1.7 g
Fat
5.8 g
0.0 g
Sodium
8 mg
5,637 mg
Key takeaways
- Soy sauce made from soy and wheat (shoyu) has 42% fewer calories (53 kcal vs 91 kcal).
- Tofu, extra firm, prepared with nigari has more protein (9.9 g vs 6.3 g).
- Tofu, extra firm, prepared with nigari has more carbs (2.0 g vs 7.6 g).
- Soy sauce made from soy and wheat (shoyu) has more fiber (0.8 g vs 0.4 g).
- Tofu, extra firm, prepared with nigari has more sugars (0.5 g vs 1.7 g).
| Macronutrients | Tofu, extra firm, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Calories | 91 kcal | 53 kcal |
| Protein | 9.9 g | 6.3 g |
| Total Fat | 5.8 g | 0.0 g |
| Total Carbohydrate | 2.0 g | 7.6 g |
| Dietary Fiber | 0.4 g | 0.8 g |
| Total Sugars | 0.5 g | 1.7 g |
| Water | 81.3 g | 70.8 g |
| Carbohydrates | Tofu, extra firm, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Total Carbohydrate | 2.0 g | 7.6 g |
| Dietary Fiber | 0.4 g | 0.8 g |
| Total Sugars | 0.5 g | 1.7 g |
| Fats & Fatty Acids | Tofu, extra firm, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Total Fat | 5.8 g | 0.0 g |
| Saturated Fat | 0.5 g | 0.0 g |
| Monounsaturated Fat | 4.3 g | 0.0 g |
| Polyunsaturated Fat | 0.5 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 2.0 mg |
| Omega-6 Fatty Acids | ~ | 16.0 mg |
| Protein & Amino Acids | Tofu, extra firm, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Protein | 9.9 g | 6.3 g |
| Histidine | 288.0 mg | 163.0 mg |
| Isoleucine | 490.0 mg | 297.0 mg |
| Leucine | 751.0 mg | 503.0 mg |
| Lysine | 651.0 mg | 357.0 mg |
| Methionine | 126.0 mg | 91.0 mg |
| Phenylalanine | 481.0 mg | 330.0 mg |
| Threonine | 404.0 mg | 254.0 mg |
| Tryptophan | 154.0 mg | 90.0 mg |
| Valine | 499.0 mg | 311.0 mg |
| Alanine | 406.0 mg | 276.0 mg |
| Arginine | 657.0 mg | 433.0 mg |
| Aspartic Acid | 1,093.0 mg | 674.0 mg |
| Cystine | 137.0 mg | 110.0 mg |
| Glutamic Acid | 1,709.0 mg | 1,479.0 mg |
| Glycine | 386.0 mg | 278.0 mg |
| Proline | 533.0 mg | 461.0 mg |
| Serine | 466.0 mg | 363.0 mg |
| Tyrosine | 331.0 mg | 228.0 mg |
| Vitamins | Tofu, extra firm, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 0.5 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.0 mg |
| Vitamin K | ~ | 0.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.0 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 0.3 mg | 2.2 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 17.0 mcg | 14.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.3 mg |
| Choline | ~ | 18.3 mg |
| Betaine | ~ | 29.8 mg |
| Minerals | Tofu, extra firm, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Calcium | 175.0 mg | 19.0 mg |
| Iron | 1.8 mg | 1.9 mg |
| Magnesium | 53.0 mg | 43.0 mg |
| Phosphorus | 136.0 mg | 125.0 mg |
| Potassium | 132.0 mg | 217.0 mg |
| Sodium | 8.0 mg | 5,637.0 mg |
| Zinc | 1.1 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.8 mg | 0.4 mg |
| Selenium | 13.0 mcg | 0.5 mcg |
| Sterols | Tofu, extra firm, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Tofu, extra firm, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.0 g | 15.3 g |
Frequently asked questions
Which has fewer calories, Tofu, extra firm, prepared with nigari or Soy sauce made from soy and wheat (shoyu)?
Soy sauce made from soy and wheat (shoyu) has fewer calories: 91 kcal for Tofu, extra firm, prepared with nigari vs 53 kcal for Soy sauce made from soy and wheat (shoyu) per 100 g.
Which has more protein, Tofu, extra firm, prepared with nigari or Soy sauce made from soy and wheat (shoyu)?
Tofu, extra firm, prepared with nigari has more protein: 9.9 g for Tofu, extra firm, prepared with nigari vs 6.3 g for Soy sauce made from soy and wheat (shoyu) per 100 g.
Which has more fiber, Tofu, extra firm, prepared with nigari or Soy sauce made from soy and wheat (shoyu)?
Soy sauce made from soy and wheat (shoyu) has more fiber: 0.4 g for Tofu, extra firm, prepared with nigari vs 0.8 g for Soy sauce made from soy and wheat (shoyu) per 100 g.
Is Tofu, extra firm, prepared with nigari or Soy sauce made from soy and wheat (shoyu) healthier?
Soy sauce made from soy and wheat (shoyu) is lower in calories, and Tofu, extra firm, prepared with nigari is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.