Dried-frozen tofu (koyadofu) vs Hard tofu
In short
For the same 100 calories you eat 21 g of dried-frozen tofu (koyadofu) or 69 g of hard tofu. More in dried-frozen tofu (koyadofu): thiamin (3.6×) and protein.
More in hard tofu: calcium (3.1×), magnesium (3×) and phosphorus. Everything else is within 4% of a day's needs.
Calories, and where they come from
21 g · 11 g protein · 2.1 g carbs · 6.4 g fat
69 g · 8.7 g protein · 3 g carbs · 6.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Calcium6% vs 18%
76.3 mg vs 238 mg
- Thiamin (B1)9% vs 2%
0.1 mg vs 0.029 mg
- Magnesium3% vs 9%
12.4 mg vs 36.6 mg
- Phosphorus8% vs 13%
101 mg vs 159 mg
- Protein22% vs 17%
11 g vs 8.7 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat6.4 g · 6.9 g8%·9%
- Saturated fatlimit0.92 g · 1.0 g5%·5%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates2.1 g · 3 g1%·1%
- Fiber1.5 g · 0.41 g5%·1%
- Sodiumlimit1.3 mg · 1.4 mg<1%·<1%
- Potassium4.2 mg · 101 mg<1%·2%
- Iron2 mg · 1.9 mg11%·11%
- Zinc1 mg · 1.1 mg9%·10%
- Copper0.25 mg · 0.23 mg27%·25%
- Manganese0.77 mg · 0.73 mg34%·32%
- Selenium11.4 µg · 11.6 µg21%·21%
- Vitamin C0.15 mg · 0.21 mg<1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Riboflavin (B2)0.066 mg · 0.053 mg5%·4%
- Niacin (B3)0.25 mg · 0.44 mg2%·3%
- Pantothenic acid (B5)0.087 mg · 0.026 mg2%·1%
- Vitamin B60.06 mg · 0.027 mg4%·2%
- Folate19.3 µg · 15.2 µg5%·4%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: vitamin A.
From USDA FoodData Central: Dried-frozen tofu (koyadofu) (SR Legacy 172450), Hard tofu (SR Legacy 174291). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.