Tofu, hard, prepared with nigari vs Natto
Nutrition comparison per 100 g.
Tofu, hard, prepared with nigari
146 kcal
Natto
212 kcal
Calories
146 kcal
212 kcal
Protein
12.7 g
17.7 g
Carbs
4.4 g
14.4 g
Fiber
0.6 g
5.4 g
Sugars
~
4.9 g
Fat
10.0 g
11.0 g
Sodium
2 mg
7 mg
Key takeaways
- Tofu, hard, prepared with nigari has 31% fewer calories (146 kcal vs 212 kcal).
- Natto has more protein (17.7 g vs 12.7 g).
- Tofu, hard, prepared with nigari has more carbs (4.4 g vs 14.4 g).
- Natto has more fiber (5.4 g vs 0.6 g).
- Tofu, hard, prepared with nigari has more fat (10.0 g vs 11.0 g).
| Macronutrients | Tofu, hard, prepared with nigari | Natto |
|---|---|---|
| Calories | 146 kcal | 212 kcal |
| Protein | 12.7 g | 17.7 g |
| Total Fat | 10.0 g | 11.0 g |
| Total Carbohydrate | 4.4 g | 14.4 g |
| Dietary Fiber | 0.6 g | 5.4 g |
| Total Sugars | ~ | 4.9 g |
| Water | 71.1 g | 55.0 g |
| Carbohydrates | Tofu, hard, prepared with nigari | Natto |
|---|---|---|
| Total Carbohydrate | 4.4 g | 14.4 g |
| Dietary Fiber | 0.6 g | 5.4 g |
| Total Sugars | ~ | 4.9 g |
| Fats & Fatty Acids | Tofu, hard, prepared with nigari | Natto |
|---|---|---|
| Total Fat | 10.0 g | 11.0 g |
| Saturated Fat | 1.4 g | 1.6 g |
| Monounsaturated Fat | 2.2 g | 2.4 g |
| Polyunsaturated Fat | 5.6 g | 6.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 667.0 mg | 734.0 mg |
| Omega-6 Fatty Acids | 4,971.0 mg | 5,476.0 mg |
| Protein & Amino Acids | Tofu, hard, prepared with nigari | Natto |
|---|---|---|
| Protein | 12.7 g | 17.7 g |
| Histidine | 369.0 mg | 512.0 mg |
| Isoleucine | 628.0 mg | 931.0 mg |
| Leucine | 963.0 mg | 1,509.0 mg |
| Lysine | 835.0 mg | 1,145.0 mg |
| Methionine | 162.0 mg | 208.0 mg |
| Phenylalanine | 617.0 mg | 941.0 mg |
| Threonine | 517.0 mg | 813.0 mg |
| Tryptophan | 198.0 mg | 223.0 mg |
| Valine | 640.0 mg | 1,018.0 mg |
| Alanine | 520.0 mg | 798.0 mg |
| Arginine | 844.0 mg | 909.0 mg |
| Aspartic Acid | 1,401.0 mg | 1,956.0 mg |
| Cystine | 175.0 mg | 220.0 mg |
| Glutamic Acid | 2,191.0 mg | 3,337.0 mg |
| Glycine | 495.0 mg | 646.0 mg |
| Proline | 684.0 mg | 1,403.0 mg |
| Serine | 597.0 mg | 1,121.0 mg |
| Tyrosine | 424.0 mg | 556.0 mg |
| Vitamins | Tofu, hard, prepared with nigari | Natto |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | 0.3 mg | 13.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.0 mg |
| Vitamin K | ~ | 23.1 mcg |
| Thiamin (B1) | 0.0 mg | 0.2 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.6 mg | 0.0 mg |
| Vitamin B6 | 0.0 mg | 0.1 mg |
| Folate (B9) | 22.0 mcg | 8.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.2 mg |
| Choline | ~ | 57.0 mg |
| Minerals | Tofu, hard, prepared with nigari | Natto |
|---|---|---|
| Calcium | 345.0 mg | 217.0 mg |
| Iron | 2.8 mg | 8.6 mg |
| Magnesium | 53.0 mg | 115.0 mg |
| Phosphorus | 231.0 mg | 174.0 mg |
| Potassium | 146.0 mg | 729.0 mg |
| Sodium | 2.0 mg | 7.0 mg |
| Zinc | 1.7 mg | 3.0 mg |
| Copper | 0.3 mg | 0.7 mg |
| Manganese | 1.1 mg | 1.5 mg |
| Selenium | 16.8 mcg | 8.8 mcg |
| Sterols | Tofu, hard, prepared with nigari | Natto |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Tofu, hard, prepared with nigari | Natto |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.8 g | 1.9 g |
Frequently asked questions
Which has fewer calories, Tofu, hard, prepared with nigari or Natto?
Tofu, hard, prepared with nigari has fewer calories: 146 kcal for Tofu, hard, prepared with nigari vs 212 kcal for Natto per 100 g.
Which has more protein, Tofu, hard, prepared with nigari or Natto?
Natto has more protein: 12.7 g for Tofu, hard, prepared with nigari vs 17.7 g for Natto per 100 g.
Which has more fiber, Tofu, hard, prepared with nigari or Natto?
Natto has more fiber: 0.6 g for Tofu, hard, prepared with nigari vs 5.4 g for Natto per 100 g.
Is Tofu, hard, prepared with nigari or Natto healthier?
Tofu, hard, prepared with nigari is lower in calories, and Natto is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.