Comparing Nutrients in 100 calories Soy protein isolate VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 100 calories

• Soy protein isolate: 30g
• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 128g

Soy protein isolate has 4.3 times more energy per 100g than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). It has high energy density when compared to other foods. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) having average energy density.

Discover which food has more nutrients per 100 calories - Soy protein isolate or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Soy protein isolate	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	3.18% 1g	32g per day for Men 19-50 years
Omega 3	3.64% 0.058g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.55% 0.43g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	2.8% 3.65g	130g per day for Men 19-50 years
Sugars	0% 0g	1.06% 0.77g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	3.04% 1.15g	38g per day for Men 19-50 years
Protein	47% 26.4g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.36% 0.018mg	2.82% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.5μg	6.1% 24.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.28% 0.26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.085% 0.013mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.56% 3.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein isolate	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	5.3% 53mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	30.3% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	54% 4.33mg	26% 2.06mg	8mg per day for Men 19-50 years
Magnesium	2.77% 11.6mg	11.3% 47.4mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	35% 0.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33% 232mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	0.71% 24mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	0.43% 0.24μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	1.03% 15.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.67% 1.06mg	11mg per day for Men 19-50 years
Water	0.04% 1.5g	2.87% 106g	3700g per day for Men 19-50 years

Soy Protein Isolate VS Tofu, Firm, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Soy protein isolate or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Lets compare vitamin content per 100 calories of Soy protein isolate vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 100 calories of Soy protein isolate have 3.3 times more Vitamin B3 and 2.2 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 100 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 7.9 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin K than Soy protein isolate.
• 100 calories of Soy protein isolate have insufficient amounts of Vitamin B5 and Vitamin K
• 100 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3
• Both Soy protein isolate as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Soy protein isolate vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 100 calories of Soy protein isolate have 1.7 times more Copper, 2.1 times more Iron, 1.5 times more Phosphorus and 19.5 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 100 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 4.8 times more Calcium, 4.1 times more Magnesium, 1.8 times more Manganese, 7.8 times more Potassium, 53.1 times more Selenium and 71.5 times more Water than Soy protein isolate.
• Both Soy protein isolate and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Zinc per 100 calories.
• 100 calories of Soy protein isolate lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Soy protein isolate have 2.3 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 100 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 5.3 times more Fat, 8.1 times more Saturated Fat, 3.7 times more Omega 3, 4.3 times more Omega 6, more Carbohydrate and more Fiber than Soy protein isolate.
• Both Soy protein isolate and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per 100 calories.
• 100 calories of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber