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

Weight per 100 calories

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 128g
• Shoyu: 189g

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.5 times more energy per 100g than Shoyu. It has average energy density when compared to other foods. Shoyu Soy Sauce having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Shoyu	57%	9%	34%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Shoyu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	3.18% 1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.65g	7.16% 9.3g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	1.04% 0.75g	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	0% 0g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	3.04% 1.15g	3.97% 1.5g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	27.4% 15.4g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Shoyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.82% 0.14mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	21.5% 0.28mg	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	6.1% 24.4μg	6.6% 26.4μg	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	0.28% 0.26mg	0% 0mg	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	0.085% 0.013mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.08μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Shoyu	Recommended Dietary Allowance
Calcium	25.8% 258mg	6.23% 62.3mg	1000mg per day for Men 19-50 years
Copper	30.3% 0.27mg	9% 0.081mg	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	26% 2.06mg	34% 2.74mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.4mg	33.2% 140mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	83.5% 1.92mg	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	22% 155mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	1.03% 15.4mg	691% 10364mg	1500mg per day for Men 19-50 years
Zinc	9.67% 1.06mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	2.87% 106g	3.63% 134g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 1.2 times more Vitamin B1 and more Vitamin K than Shoyu.
• While 100 kcal of Shoyu Soy Sauce contain 3.9 times more Vitamin B2, 32 times more Vitamin B3, 4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Shoyu provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3
• 100 calories of Shoyu have insufficient amounts of Vitamin K
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Shoyu Soy Sauce have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

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

• 100 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 4.1 times more Calcium, 3.4 times more Copper and 13.5 times more Selenium than Shoyu.
• While 100 kcal of Shoyu Soy Sauce contain 1.3 times more Iron, 2.9 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 4.3 times more Potassium, 673.7 times more Sodium, 1.5 times more Zinc and 1.3 times more Water than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 100 calories of Shoyu lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 5 times more Fat, 7.4 times more Saturated Fat, 3.9 times more Omega 3 and 4.3 times more Omega 6 than Shoyu.
• While 100 kcal of Shoyu Soy Sauce contain 2.5 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Shoyu offer comparable quantities of Energy per 100 calories.