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Nutritional Profile of Tofu (Extra Firm, Prepared With Nigari)

We got 61 nutritional values in our nutrition profile for Tofu (Extra Firm, Prepared With Nigari).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks quite high (Top 100) for one nutrient:

Pentadecenoic Acid (15:1) (Monounsaturated Fats)

Also, when compared to all foods, it ranks well (Top 250) for two additional nutrients:

Heptadecenoic Acid (17:1) (Monounsaturated Fats)
Fiber, total dietary (Carbohydrates)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Legumes and Legume Products) shows that it ranks first-rate (Top 10) for two nutrients.

These are

Pentadecenoic Acid (15:1) (Monounsaturated Fats)
Heptadecenoic Acid (17:1) (Monounsaturated Fats)

Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for three additional nutrients:

Heptadecanoic Acid (17:0) (Saturated Fats)
Calcium, Ca (Minerals)
Selenium, Se (Minerals)

You can find these and more nutrient rankings below.

Nutrient Content Of Tofu (Extra Firm, Prepared With Nigari)

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 (Extra Firm, Prepared With Nigari)

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 (Extra Firm, Prepared With Nigari)

1.2%

5.3%

10%

82.3%

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 (Extra Firm, Prepared With Nigari)

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 (Extra Firm, Prepared With Nigari)

0.9%

1.3%

2.7%

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 (Extra Firm, Prepared With Nigari)

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 (Extra Firm, Prepared With Nigari)

In food category: Legumes and Legume Products

Carbohydrates (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	1.2 g	334.5 mg	337	2393
Fiber, total dietary	1 g	283.5 mg	120	248
Sugars (Total incl. NLEA)	710 mg	201.3 mg	181	1605
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	1.3 g	374.2 mg	163	1794
Fatty Acids, total polyunsaturated	2.7 g	754.1 mg	107	977
Fatty Acids, total saturated	919 mg	260.5 mg	150	1946
Total Lipid (Fat)	5.3 g	1.5 g	143	1222
Saturated Fats (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Heptadecanoic Acid (17:0)	9 mg	2.6 mg	11	314
Myristic Acid (14:0)	9 mg	2.6 mg	83	1141
Palmitic Acid (16:0)	631 mg	178.9 mg	150	1652
Stearic Acid (18:0)	270 mg	76.5 mg	106	1421
Monounsaturated Fats (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Heptadecenoic Acid (17:1)	18 mg	5.1 mg	9	172
Oleic Acid (18:1)	1.3 g	354.4 mg	165	1769
Paullinic Acid (20:1)	18 mg	5.1 mg	60	456
Pentadecenoic Acid (15:1)	36 mg	10.2 mg	3	41
Polyunsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Linoleic Acid (18:2 n-6)	2.4 g	677.6 mg	98	930
Linolenic Acid (18:3)	261 mg	74 mg	115	695
Amino Acids (18)	per 100g	per Oz	Rank Cat.	Rank Foods
Alanine	447 mg	126.7 mg	62	538
Arginine	790 mg	224 mg	65	338
Aspartic Acid	1.2 g	334.5 mg	63	271
Cystine	33 mg	9.4 mg	118	463
Glutamic Acid	1.9 g	538.6 mg	67	452
Glycine	423 mg	119.9 mg	69	603
Histidine	249 mg	70.6 mg	76	760
Isoleucine	490 mg	138.9 mg	68	558
Leucine	804 mg	227.9 mg	60	373
Lysine	510 mg	144.6 mg	94	538
Methionine	122 mg	34.6 mg	76	828
Phenylalanine	482 mg	136.6 mg	73	590
Proline	626 mg	177.5 mg	56	528
Serine	586 mg	166.1 mg	54	520
Threonine	453 mg	128.4 mg	64	582
Tryptophan	135 mg	38.3 mg	60	330
Tyrosine	405 mg	114.8 mg	67	649
Valine	503 mg	142.6 mg	62	566
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	10 g	2.8 g	105	627
Water-soluble Vitamins (8)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	9 µg	2.6 µg	176	446
Folate, food	9 µg	2.6 µg	176	280
Folate, total	9 µg	2.6 µg	178	384
Niacin	241 µg	68.3 µg	288	2290
Pantothenic Acid	844 µg	239.3 µg	41	362
Riboflavin	48 µg	13.6 µg	153	763
Thiamin	48 µg	13.6 µg	202	836
Vitamin B6	83 µg	23.5 µg	187	898
Fat-soluble Vitamins (2)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Tocopherol	10 µg	2.8 µg	156	643
Phylloquinone	2.8 µg	0.8 µg	130	897
Minerals (10)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	282 mg	79.9 mg	16	268
Copper, Cu	200 µg	56.7 µg	179	649
Iron, Fe	2 mg	578.3 µg	160	717
Magnesium, Mg	35 mg	9.9 mg	102	298
Manganese, Mn	666 µg	188.8 µg	83	432
Phosphorus, P	111 mg	31.5 mg	161	553
Potassium, K	130 mg	36.9 mg	269	768
Selenium, Se	13 µg	3.7 µg	20	561
Sodium, Na	4 mg	1.1 mg	248	1155
Zinc, Zn	1.1 mg	303.3 µg	118	806
Other Micronutrients (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Choline	33 mg	9.4 mg	112	826
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	82.3 g	23.3 g	76	587
Other (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Ash	1.3 g	362.9 mg	112	532
Kcal (Energy)	83 kcal	23.5 kcal	179	606
KJ (Energy)	349 kj	98.9 kj	126	830

Figure 3. Nutritional profile of tofu (extra firm, prepared with nigari) with 61 nutrient values.

Foods Available Online

We searched Amazon for "Tofu" 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...

365 by Whole Foods Market, Tofu Extra Firm Or... available on Amazon — 365 by Whole Foods Market, Tofu Extra Firm Or...

Mori-Nu Silken Tofu Soft | Velvety Smooth and... available on Amazon — Mori-Nu Silken Tofu Soft | Velvety Smooth and...

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

Common Serving Sizes Of Tofu (Extra Firm, Prepared With Nigari)

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

Amount / Measurement	Weight in Gr	Weight in Oz
Block	91.0 g	3.2 oz

Figure 4. Common serving sizes of tofu (extra firm, prepared with nigari)

24 Similar Legumes or Legume Products

Explore the nutrient content of similar legumes and legume products below by clicking on their names.

Similar Legumes and Legume Products 1 - 24

Click on a food to explore all of the nutrients it contains.

House Foods Premium Firm Tofu	No of Nutrients
House Foods Premium Firm Tofu	16
House Foods Premium Soft Tofu	No of Nutrients
House Foods Premium Soft Tofu	17
Mori-Nu Silken Tofu	No of Nutrients
Mori-Nu Silken Tofu (Extra Firm)	42
Mori-Nu Silken Tofu (Lite Extra Firm)	40
Nasoya Lite Firm Tofu	No of Nutrients
Vitasoy USA Nasoya Lite Firm Tofu	22
Nigari Tofu	No of Nutrients
Nigari Tofu (Firm, Prepared With Calcium Sulfate & Magnesium Chloride)	66
Nigari Tofu (Soft, Prepared With Calcium Sulfate & Magnesium Chloride)	62
Organic Nasoya Extra Firm Tofu	No of Nutrients
Vitasoy USA Organic Nasoya Extra Firm Tofu	17
Organic Nasoya Firm Tofu	No of Nutrients
Vitasoy USA Organic Nasoya Firm Tofu	15
Organic Nasoya Silken Tofu	No of Nutrients
Vitasoy USA Organic Nasoya Silken Tofu	15
Organic Nasoya Super Firm Cubed Tofu	No of Nutrients
Vitasoy USA Organic Nasoya Super Firm Cubed Tofu	15
Silken Tofu	No of Nutrients
Mori-Nu Silken Tofu (Firm)	42
Mori-Nu Silken Tofu (Lite Firm)	40
Mori-Nu Silken Tofu (Soft)	42
Tofu	No of Nutrients
Freeze-Dried Tofu (Koyadofu, Prepared With Calcium Sulfate)	55
Freeze-Dried Tofu (Koyadofu)	57
Fried Tofu	61
Fried Tofu (Prepared With Calcium Sulfate)	54
Raw Tofu (Firm, Prepared With Calcium Sulfate)	56
Raw Tofu (Regular, Prepared With Calcium Sulfate)	60
Tofu (Hard, Prepared With Nigari)	55
Tofu (Prepared With Calcium Sulfate, Salted & Fermented, Fuyu)	54
Tofu (Salted & Fermented, Fuyu)	54
Tofu Yogurt	No of Nutrients
Tofu Yogurt	42

Figure 5. Similar legumes and legume products 1 to 24.

Recommended High Quality Supplements

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