Tofu, hard, prepared with nigari vs Soy sauce made from soy and wheat (shoyu)
Nutrition comparison per 100 g.
Tofu, hard, prepared with nigari
146 kcal
Soy sauce made from soy and wheat (shoyu)
53 kcal
Calories
146 kcal
53 kcal
Protein
12.7 g
6.3 g
Carbs
4.4 g
7.6 g
Fiber
0.6 g
0.8 g
Sugars
~
1.7 g
Fat
10.0 g
0.0 g
Sodium
2 mg
5,637 mg
Key takeaways
- Soy sauce made from soy and wheat (shoyu) has 64% fewer calories (53 kcal vs 146 kcal).
- Tofu, hard, prepared with nigari has more protein (12.7 g vs 6.3 g).
- Tofu, hard, prepared with nigari has more carbs (4.4 g vs 7.6 g).
- Soy sauce made from soy and wheat (shoyu) has more fiber (0.8 g vs 0.6 g).
- Soy sauce made from soy and wheat (shoyu) has more fat (0.0 g vs 10.0 g).
| Macronutrients | Tofu, hard, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Calories | 146 kcal | 53 kcal |
| Protein | 12.7 g | 6.3 g |
| Total Fat | 10.0 g | 0.0 g |
| Total Carbohydrate | 4.4 g | 7.6 g |
| Dietary Fiber | 0.6 g | 0.8 g |
| Total Sugars | ~ | 1.7 g |
| Water | 71.1 g | 70.8 g |
| Carbohydrates | Tofu, hard, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Total Carbohydrate | 4.4 g | 7.6 g |
| Dietary Fiber | 0.6 g | 0.8 g |
| Total Sugars | ~ | 1.7 g |
| Fats & Fatty Acids | Tofu, hard, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Total Fat | 10.0 g | 0.0 g |
| Saturated Fat | 1.4 g | 0.0 g |
| Monounsaturated Fat | 2.2 g | 0.0 g |
| Polyunsaturated Fat | 5.6 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 667.0 mg | 2.0 mg |
| Omega-6 Fatty Acids | 4,971.0 mg | 16.0 mg |
| Protein & Amino Acids | Tofu, hard, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Protein | 12.7 g | 6.3 g |
| Histidine | 369.0 mg | 163.0 mg |
| Isoleucine | 628.0 mg | 297.0 mg |
| Leucine | 963.0 mg | 503.0 mg |
| Lysine | 835.0 mg | 357.0 mg |
| Methionine | 162.0 mg | 91.0 mg |
| Phenylalanine | 617.0 mg | 330.0 mg |
| Threonine | 517.0 mg | 254.0 mg |
| Tryptophan | 198.0 mg | 90.0 mg |
| Valine | 640.0 mg | 311.0 mg |
| Alanine | 520.0 mg | 276.0 mg |
| Arginine | 844.0 mg | 433.0 mg |
| Aspartic Acid | 1,401.0 mg | 674.0 mg |
| Cystine | 175.0 mg | 110.0 mg |
| Glutamic Acid | 2,191.0 mg | 1,479.0 mg |
| Glycine | 495.0 mg | 278.0 mg |
| Proline | 684.0 mg | 461.0 mg |
| Serine | 597.0 mg | 363.0 mg |
| Tyrosine | 424.0 mg | 228.0 mg |
| Vitamins | Tofu, hard, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | 0.3 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) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.6 mg | 2.2 mg |
| Vitamin B6 | 0.0 mg | 0.1 mg |
| Folate (B9) | 22.0 mcg | 14.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.3 mg |
| Choline | ~ | 18.3 mg |
| Betaine | ~ | 29.8 mg |
| Minerals | Tofu, hard, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Calcium | 345.0 mg | 19.0 mg |
| Iron | 2.8 mg | 1.9 mg |
| Magnesium | 53.0 mg | 43.0 mg |
| Phosphorus | 231.0 mg | 125.0 mg |
| Potassium | 146.0 mg | 217.0 mg |
| Sodium | 2.0 mg | 5,637.0 mg |
| Zinc | 1.7 mg | 0.5 mg |
| Copper | 0.3 mg | 0.1 mg |
| Manganese | 1.1 mg | 0.4 mg |
| Selenium | 16.8 mcg | 0.5 mcg |
| Sterols | Tofu, hard, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Tofu, hard, prepared with nigari | Soy sauce made from soy and wheat (shoyu) |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.8 g | 15.3 g |
Frequently asked questions
Which has fewer calories, Tofu, hard, prepared with nigari or Soy sauce made from soy and wheat (shoyu)?
Soy sauce made from soy and wheat (shoyu) has fewer calories: 146 kcal for Tofu, hard, prepared with nigari vs 53 kcal for Soy sauce made from soy and wheat (shoyu) per 100 g.
Which has more protein, Tofu, hard, prepared with nigari or Soy sauce made from soy and wheat (shoyu)?
Tofu, hard, prepared with nigari has more protein: 12.7 g for Tofu, hard, prepared with nigari vs 6.3 g for Soy sauce made from soy and wheat (shoyu) per 100 g.
Which has more fiber, Tofu, hard, prepared with nigari or Soy sauce made from soy and wheat (shoyu)?
Soy sauce made from soy and wheat (shoyu) has more fiber: 0.6 g for Tofu, hard, prepared with nigari vs 0.8 g for Soy sauce made from soy and wheat (shoyu) per 100 g.
Is Tofu, hard, 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, hard, prepared with nigari is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.