Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Soybeans, mature seeds, sprouted, cooked, steamed
Nutrition comparison per 100 g.
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
70 kcal
Soybeans, mature seeds, sprouted, cooked, steamed
81 kcal
Calories
70 kcal
81 kcal
Protein
8.2 g
8.5 g
Carbs
1.7 g
6.5 g
Fiber
0.9 g
0.8 g
Sugars
0.6 g
0.5 g
Fat
4.2 g
4.5 g
Sodium
12 mg
10 mg
Key takeaways
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 13% fewer calories (70 kcal vs 81 kcal).
- Soybeans, mature seeds, sprouted, cooked, steamed has more protein (8.5 g vs 8.2 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more carbs (1.7 g vs 6.5 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more fiber (0.9 g vs 0.8 g).
- Soybeans, mature seeds, sprouted, cooked, steamed has more sugars (0.5 g vs 0.6 g).
| Macronutrients | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Calories | 70 kcal | 81 kcal |
| Protein | 8.2 g | 8.5 g |
| Total Fat | 4.2 g | 4.5 g |
| Total Carbohydrate | 1.7 g | 6.5 g |
| Dietary Fiber | 0.9 g | 0.8 g |
| Total Sugars | 0.6 g | 0.5 g |
| Water | 85.0 g | 79.5 g |
| Carbohydrates | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Total Carbohydrate | 1.7 g | 6.5 g |
| Dietary Fiber | 0.9 g | 0.8 g |
| Total Sugars | 0.6 g | 0.5 g |
| Fats & Fatty Acids | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Total Fat | 4.2 g | 4.5 g |
| Saturated Fat | 0.9 g | 0.6 g |
| Monounsaturated Fat | 1.2 g | 1.0 g |
| Polyunsaturated Fat | 1.8 g | 2.5 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 181.0 mg | 296.0 mg |
| Omega-6 Fatty Acids | 1,598.0 mg | 2,217.0 mg |
| Protein & Amino Acids | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Protein | 8.2 g | 8.5 g |
| Histidine | 225.0 mg | 225.0 mg |
| Isoleucine | 444.0 mg | 375.0 mg |
| Leucine | 728.0 mg | 607.0 mg |
| Lysine | 462.0 mg | 486.0 mg |
| Methionine | 110.0 mg | 89.0 mg |
| Phenylalanine | 437.0 mg | 415.0 mg |
| Threonine | 411.0 mg | 325.0 mg |
| Tryptophan | 123.0 mg | 103.0 mg |
| Valine | 455.0 mg | 401.0 mg |
| Alanine | 405.0 mg | 355.0 mg |
| Arginine | 716.0 mg | 585.0 mg |
| Aspartic Acid | 1,066.0 mg | 1,148.0 mg |
| Cystine | 30.0 mg | 102.0 mg |
| Glutamic Acid | 1,721.0 mg | 1,272.0 mg |
| Glycine | 384.0 mg | 325.0 mg |
| Proline | 567.0 mg | 436.0 mg |
| Serine | 531.0 mg | 421.0 mg |
| Tyrosine | 367.0 mg | 309.0 mg |
| Vitamins | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 2.0 mcg |
| Vitamin C | 0.2 mg | 8.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 0.2 mg |
| Vitamin K | 2.4 mcg | 70.6 mcg |
| Thiamin (B1) | 0.1 mg | 0.2 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.1 mg | 1.1 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 19.0 mcg | 80.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.7 mg |
| Choline | 28.1 mg | 41.2 mg |
| Betaine | 0.4 mg | ~ |
| Minerals | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Calcium | 201.0 mg | 59.0 mg |
| Iron | 1.6 mg | 1.3 mg |
| Magnesium | 37.0 mg | 60.0 mg |
| Phosphorus | 121.0 mg | 135.0 mg |
| Potassium | 148.0 mg | 355.0 mg |
| Sodium | 12.0 mg | 10.0 mg |
| Zinc | 0.8 mg | 1.0 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.6 mg | 0.7 mg |
| Selenium | 9.9 mcg | 0.6 mcg |
| Sterols | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.0 g | 1.1 g |
Frequently asked questions
Which has fewer calories, Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Soybeans, mature seeds, sprouted, cooked, steamed?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has fewer calories: 70 kcal for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs 81 kcal for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Which has more protein, Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Soybeans, mature seeds, sprouted, cooked, steamed?
Soybeans, mature seeds, sprouted, cooked, steamed has more protein: 8.2 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs 8.5 g for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Which has more fiber, Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Soybeans, mature seeds, sprouted, cooked, steamed?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more fiber: 0.9 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs 0.8 g for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Is Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Soybeans, mature seeds, sprouted, cooked, steamed healthier?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in calories, and Soybeans, mature seeds, sprouted, cooked, steamed is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.