Tofu, extra firm, prepared with nigari vs Soybeans, mature seeds, sprouted, cooked, steamed
Nutrition comparison per 100 g.
Tofu, extra firm, prepared with nigari
91 kcal
Soybeans, mature seeds, sprouted, cooked, steamed
81 kcal
Calories
91 kcal
81 kcal
Protein
9.9 g
8.5 g
Carbs
2.0 g
6.5 g
Fiber
0.4 g
0.8 g
Sugars
0.5 g
0.5 g
Fat
5.8 g
4.5 g
Sodium
8 mg
10 mg
Key takeaways
- Soybeans, mature seeds, sprouted, cooked, steamed has 11% fewer calories (81 kcal vs 91 kcal).
- Tofu, extra firm, prepared with nigari has more protein (9.9 g vs 8.5 g).
- Tofu, extra firm, prepared with nigari has more carbs (2.0 g vs 6.5 g).
- Soybeans, mature seeds, sprouted, cooked, steamed has more fiber (0.8 g vs 0.4 g).
- Tofu, extra firm, prepared with nigari has more sugars (0.5 g vs 0.5 g).
| Macronutrients | Tofu, extra firm, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Calories | 91 kcal | 81 kcal |
| Protein | 9.9 g | 8.5 g |
| Total Fat | 5.8 g | 4.5 g |
| Total Carbohydrate | 2.0 g | 6.5 g |
| Dietary Fiber | 0.4 g | 0.8 g |
| Total Sugars | 0.5 g | 0.5 g |
| Water | 81.3 g | 79.5 g |
| Carbohydrates | Tofu, extra firm, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Total Carbohydrate | 2.0 g | 6.5 g |
| Dietary Fiber | 0.4 g | 0.8 g |
| Total Sugars | 0.5 g | 0.5 g |
| Fats & Fatty Acids | Tofu, extra firm, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Total Fat | 5.8 g | 4.5 g |
| Saturated Fat | 0.5 g | 0.6 g |
| Monounsaturated Fat | 4.3 g | 1.0 g |
| Polyunsaturated Fat | 0.5 g | 2.5 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 296.0 mg |
| Omega-6 Fatty Acids | ~ | 2,217.0 mg |
| Protein & Amino Acids | Tofu, extra firm, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Protein | 9.9 g | 8.5 g |
| Histidine | 288.0 mg | 225.0 mg |
| Isoleucine | 490.0 mg | 375.0 mg |
| Leucine | 751.0 mg | 607.0 mg |
| Lysine | 651.0 mg | 486.0 mg |
| Methionine | 126.0 mg | 89.0 mg |
| Phenylalanine | 481.0 mg | 415.0 mg |
| Threonine | 404.0 mg | 325.0 mg |
| Tryptophan | 154.0 mg | 103.0 mg |
| Valine | 499.0 mg | 401.0 mg |
| Alanine | 406.0 mg | 355.0 mg |
| Arginine | 657.0 mg | 585.0 mg |
| Aspartic Acid | 1,093.0 mg | 1,148.0 mg |
| Cystine | 137.0 mg | 102.0 mg |
| Glutamic Acid | 1,709.0 mg | 1,272.0 mg |
| Glycine | 386.0 mg | 325.0 mg |
| Proline | 533.0 mg | 436.0 mg |
| Serine | 466.0 mg | 421.0 mg |
| Tyrosine | 331.0 mg | 309.0 mg |
| Vitamins | Tofu, extra firm, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 2.0 mcg |
| Vitamin C | 0.5 mg | 8.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.2 mg |
| Vitamin K | ~ | 70.6 mcg |
| Thiamin (B1) | 0.0 mg | 0.2 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 0.3 mg | 1.1 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 17.0 mcg | 80.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.7 mg |
| Choline | ~ | 41.2 mg |
| Minerals | Tofu, extra firm, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Calcium | 175.0 mg | 59.0 mg |
| Iron | 1.8 mg | 1.3 mg |
| Magnesium | 53.0 mg | 60.0 mg |
| Phosphorus | 136.0 mg | 135.0 mg |
| Potassium | 132.0 mg | 355.0 mg |
| Sodium | 8.0 mg | 10.0 mg |
| Zinc | 1.1 mg | 1.0 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.8 mg | 0.7 mg |
| Selenium | 13.0 mcg | 0.6 mcg |
| Sterols | Tofu, extra firm, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Tofu, extra firm, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.0 g | 1.1 g |
Frequently asked questions
Which has fewer calories, Tofu, extra firm, prepared with nigari or Soybeans, mature seeds, sprouted, cooked, steamed?
Soybeans, mature seeds, sprouted, cooked, steamed has fewer calories: 91 kcal for Tofu, extra firm, prepared with nigari vs 81 kcal for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Which has more protein, Tofu, extra firm, prepared with nigari or Soybeans, mature seeds, sprouted, cooked, steamed?
Tofu, extra firm, prepared with nigari has more protein: 9.9 g for Tofu, extra firm, prepared with nigari vs 8.5 g for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Which has more fiber, Tofu, extra firm, prepared with nigari or Soybeans, mature seeds, sprouted, cooked, steamed?
Soybeans, mature seeds, sprouted, cooked, steamed has more fiber: 0.4 g for Tofu, extra firm, prepared with nigari vs 0.8 g for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Is Tofu, extra firm, prepared with nigari or Soybeans, mature seeds, sprouted, cooked, steamed healthier?
Soybeans, mature seeds, sprouted, cooked, steamed 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.