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Nutritional Profile of Tofu & Vegetables (Excluding Carrots, Broccoli, & Dark-Green Leafy Vegetables, No Potatoes, With Soy-Based Sauce Mixture)

We got 46 nutritional values in our nutrition profile for Tofu & Vegetables (Excluding Carrots, Broccoli, & Dark-Green Leafy Vegetables, No Potatoes, With Soy-Based Sauce Mixture).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for two nutrients.

These are

beta-Cryptoxanthin (Fat-soluble Vitamins)
Fiber, total dietary (Carbohydrates)

Also, when compared to all foods, it ranks moderately (Top 500) for eight additional nutrients.

With the highest ranking of them being

Folate, food (Water-soluble Vitamins)
Magnesium, Mg (Minerals)
Folate, total (Water-soluble Vitamins)
Folate, DFE (Water-soluble Vitamins)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Meals, Entrees, and Side Dishes) shows that it ranks decently (Top 100) for six nutrients.

Most notable of them being

Fiber, total dietary (Carbohydrates)
Folate, food (Water-soluble Vitamins)
beta-Cryptoxanthin (Fat-soluble Vitamins)
Magnesium, Mg (Minerals)

You can find these and more nutrient rankings below.

Nutrient Content Of Tofu & Vegetables (Excluding Carrots, Broccoli, & Dark-Green Leafy Vegetables, No Potatoes, With Soy-Based Sauce Mixture)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Tofu & Vegetables (Excluding Carrots, Broccoli, & Dark-Green Leafy Vegetables, No Potatoes, With Soy-Based Sauce Mixture)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Tofu & Vegetables (Excluding Carrots, Broccoli, & Dark-Green Leafy Vegetables, No Potatoes, With Soy-Based Sauce Mixture)

4.5%

6.9%

4.1%

83.4%

Carbs

Fats

Protein

Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Tofu & Vegetables (Excluding Carrots, Broccoli, & Dark-Green Leafy Vegetables, No Potatoes, With Soy-Based Sauce Mixture)

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Tofu & Vegetables (Excluding Carrots, Broccoli, & Dark-Green Leafy Vegetables, No Potatoes, With Soy-Based Sauce Mixture)

2.6%

3.1%

Saturated

Mono

Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Tofu & Vegetables (Excluding Carrots, Broccoli, & Dark-Green Leafy Vegetables, No Potatoes, With Soy-Based Sauce Mixture)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Tofu & Vegetables (Excluding Carrots, Broccoli, & Dark-Green Leafy Vegetables, No Potatoes, With Soy-Based Sauce Mixture)

In food category: Meals, Entrees, and Side Dishes

Carbohydrates (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	4.5 g	1.3 g	618	2081
Fiber, total dietary	900 mg	255.1 mg	52	250
Sugars (Total incl. NLEA)	1.8 g	501.8 mg	350	1499
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	2.6 g	722.9 mg	364	1434
Fatty Acids, total polyunsaturated	3.1 g	876 mg	176	884
Fatty Acids, total saturated	973 mg	275.8 mg	576	1894
Total Lipid (Fat)	6.9 g	2 g	329	1055
Saturated Fats (5)	per 100g	per Oz	Rank Cat.	Rank Foods
Capric Acid (10:0)	1 mg	0.3 mg	207	531
Lauric Acid (12:0)	1 mg	0.3 mg	248	709
Myristic Acid (14:0)	6 mg	1.7 mg	516	1144
Palmitic Acid (16:0)	698 mg	197.9 mg	479	1588
Stearic Acid (18:0)	230 mg	65.2 mg	613	1461
Monounsaturated Fats (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Oleic Acid (18:1)	2.5 g	711.6 mg	334	1399
Palmitoleic Acid (16:1)	24 mg	6.8 mg	329	959
Paullinic Acid (20:1)	21 mg	6 mg	113	453
Polyunsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Linoleic Acid (18:2 n-6)	2.7 g	768.3 mg	173	865
Linolenic Acid (18:3)	378 mg	107.2 mg	131	578
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	4.1 g	1.2 g	585	1207
Water-soluble Vitamins (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	29 µg	8.2 µg	121	426
Folate, food	29 µg	8.2 µg	65	260
Folate, total	29 µg	8.2 µg	100	360
Niacin	769 µg	218 µg	596	1783
Riboflavin	57 µg	16.2 µg	282	754
Thiamin	48 µg	13.6 µg	320	836
Vitamin B12	0.01 µg	0.003 µg	204	729
Vitamin B6	110 µg	31.2 µg	253	871
Vitamin C	12.4 mg	3.5 mg	106	499
Fat-soluble Vitamins (7)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Carotene	9 µg	2.6 µg	221	455
alpha-Tocopherol	740 µg	209.8 µg	170	569
beta-Carotene	89 µg	25.2 µg	393	1077
beta-Cryptoxanthin	1 µg	0.3 µg	68	184
Lutein + Zeaxanthin	150 µg	42.5 µg	277	884
Phylloquinone	21.1 µg	6 µg	198	711
Vitamin A, RAE	8 µg	2.3 µg	224	705
Minerals (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	62 mg	17.6 mg	185	485
Copper, Cu	123 µg	34.9 µg	134	726
Iron, Fe	890 µg	252.3 µg	213	833
Magnesium, Mg	21 mg	6 mg	69	332
Phosphorus, P	63 mg	17.9 mg	245	609
Potassium, K	165 mg	46.8 mg	252	733
Selenium, Se	4.8 µg	1.4 µg	293	645
Sodium, Na	211 mg	59.8 mg	472	938
Zinc, Zn	440 µg	124.7 µg	255	881
Other Micronutrients (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Choline	17.2 mg	4.9 mg	456	984
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	83.4 g	23.6 g	76	551
Other (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Kcal (Energy)	91 kcal	25.8 kcal	265	597

Figure 3. Nutritional profile of tofu & vegetables (excluding carrots, broccoli, & dark-green leafy vegetables, no potatoes, with soy-based sauce mixture) with 46 nutrient values.

Foods Available Online

We searched Amazon for "Tofu & Vegetables" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Mori-Nu Silken Tofu Extra Firm, Velvety Smoot... available on Amazon — Mori-Nu Silken Tofu Extra Firm, Velvety Smoot...

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SXET Dried Tofu Skin, Handmade Bean Curd Shee... available on Amazon — SXET Dried Tofu Skin, Handmade Bean Curd Shee...

Showing top 3 of less than a hundred products available. Follow this link to explore the rest on Amazon (#ad).

Common Serving Sizes Of Tofu & Vegetables (Excluding Carrots, Broccoli, & Dark-Green Leafy Vegetables, No Potatoes, With Soy-Based Sauce Mixture)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / Measurement	Weight in Gr	Weight in Oz
1 Cup	217.0 g	7.7 oz

Figure 4. Common serving sizes of tofu & vegetables (excluding carrots, broccoli, & dark-green leafy vegetables, no potatoes, with soy-based sauce mixture)

1 Similar Meals, Entrees, or Side Dishes

Explore the nutrient content of similar meals, entrees, and side dishes below by clicking on their names.

Similar Meals, Entrees, and Side Dishes 1 - 1

Click on the food to explore all the other nutrients it contains.

Tofu & Vegetables	No of Nutrients
Tofu & Vegetables (Including Carrots, Broccoli, And/Or Dark-Green Leafy Vegetables, No Potatoes, With Soy-Based Sauce Mixture)	45

Figure 5. One similar meals, entrees, and side dishes.

Recommended High Quality Supplements

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You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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