Tofu, hard, prepared with nigari vs Soybeans, mature seeds, sprouted, cooked, steamed
Nutrition comparison per 100 g.
Tofu, hard, prepared with nigari
146 kcal
Soybeans, mature seeds, sprouted, cooked, steamed
81 kcal
Calories
146 kcal
81 kcal
Protein
12.7 g
8.5 g
Carbs
4.4 g
6.5 g
Fiber
0.6 g
0.8 g
Sugars
~
0.5 g
Fat
10.0 g
4.5 g
Sodium
2 mg
10 mg
Key takeaways
- Soybeans, mature seeds, sprouted, cooked, steamed has 45% fewer calories (81 kcal vs 146 kcal).
- Tofu, hard, prepared with nigari has more protein (12.7 g vs 8.5 g).
- Tofu, hard, prepared with nigari has more carbs (4.4 g vs 6.5 g).
- Soybeans, mature seeds, sprouted, cooked, steamed has more fiber (0.8 g vs 0.6 g).
- Soybeans, mature seeds, sprouted, cooked, steamed has more fat (4.5 g vs 10.0 g).
| Macronutrients | Tofu, hard, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Calories | 146 kcal | 81 kcal |
| Protein | 12.7 g | 8.5 g |
| Total Fat | 10.0 g | 4.5 g |
| Total Carbohydrate | 4.4 g | 6.5 g |
| Dietary Fiber | 0.6 g | 0.8 g |
| Total Sugars | ~ | 0.5 g |
| Water | 71.1 g | 79.5 g |
| Carbohydrates | Tofu, hard, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Total Carbohydrate | 4.4 g | 6.5 g |
| Dietary Fiber | 0.6 g | 0.8 g |
| Total Sugars | ~ | 0.5 g |
| Fats & Fatty Acids | Tofu, hard, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Total Fat | 10.0 g | 4.5 g |
| Saturated Fat | 1.4 g | 0.6 g |
| Monounsaturated Fat | 2.2 g | 1.0 g |
| Polyunsaturated Fat | 5.6 g | 2.5 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 667.0 mg | 296.0 mg |
| Omega-6 Fatty Acids | 4,971.0 mg | 2,217.0 mg |
| Protein & Amino Acids | Tofu, hard, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Protein | 12.7 g | 8.5 g |
| Histidine | 369.0 mg | 225.0 mg |
| Isoleucine | 628.0 mg | 375.0 mg |
| Leucine | 963.0 mg | 607.0 mg |
| Lysine | 835.0 mg | 486.0 mg |
| Methionine | 162.0 mg | 89.0 mg |
| Phenylalanine | 617.0 mg | 415.0 mg |
| Threonine | 517.0 mg | 325.0 mg |
| Tryptophan | 198.0 mg | 103.0 mg |
| Valine | 640.0 mg | 401.0 mg |
| Alanine | 520.0 mg | 355.0 mg |
| Arginine | 844.0 mg | 585.0 mg |
| Aspartic Acid | 1,401.0 mg | 1,148.0 mg |
| Cystine | 175.0 mg | 102.0 mg |
| Glutamic Acid | 2,191.0 mg | 1,272.0 mg |
| Glycine | 495.0 mg | 325.0 mg |
| Proline | 684.0 mg | 436.0 mg |
| Serine | 597.0 mg | 421.0 mg |
| Tyrosine | 424.0 mg | 309.0 mg |
| Vitamins | Tofu, hard, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Vitamin A (RAE) | ~ | 2.0 mcg |
| Vitamin C | 0.3 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) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.6 mg | 1.1 mg |
| Vitamin B6 | 0.0 mg | 0.1 mg |
| Folate (B9) | 22.0 mcg | 80.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.7 mg |
| Choline | ~ | 41.2 mg |
| Minerals | Tofu, hard, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Calcium | 345.0 mg | 59.0 mg |
| Iron | 2.8 mg | 1.3 mg |
| Magnesium | 53.0 mg | 60.0 mg |
| Phosphorus | 231.0 mg | 135.0 mg |
| Potassium | 146.0 mg | 355.0 mg |
| Sodium | 2.0 mg | 10.0 mg |
| Zinc | 1.7 mg | 1.0 mg |
| Copper | 0.3 mg | 0.3 mg |
| Manganese | 1.1 mg | 0.7 mg |
| Selenium | 16.8 mcg | 0.6 mcg |
| Sterols | Tofu, hard, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Tofu, hard, prepared with nigari | Soybeans, mature seeds, sprouted, cooked, steamed |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.8 g | 1.1 g |
Frequently asked questions
Which has fewer calories, Tofu, hard, prepared with nigari or Soybeans, mature seeds, sprouted, cooked, steamed?
Soybeans, mature seeds, sprouted, cooked, steamed has fewer calories: 146 kcal for Tofu, hard, prepared with nigari vs 81 kcal for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Which has more protein, Tofu, hard, prepared with nigari or Soybeans, mature seeds, sprouted, cooked, steamed?
Tofu, hard, prepared with nigari has more protein: 12.7 g for Tofu, hard, prepared with nigari vs 8.5 g for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Which has more fiber, Tofu, hard, prepared with nigari or Soybeans, mature seeds, sprouted, cooked, steamed?
Soybeans, mature seeds, sprouted, cooked, steamed has more fiber: 0.6 g for Tofu, hard, prepared with nigari vs 0.8 g for Soybeans, mature seeds, sprouted, cooked, steamed per 100 g.
Is Tofu, hard, prepared with nigari or Soybeans, mature seeds, sprouted, cooked, steamed healthier?
Soybeans, mature seeds, sprouted, cooked, steamed 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.