Firm tofu, raw vs Azumaya extra firm tofu
In short
For the same 100 calories you eat 69 g of firm tofu, raw or 114 g of azumaya extra firm tofu. More in firm tofu, raw: calcium (2.4×).
Everything else is within 4% of a day's needs.
Calories, and where they come from
69.4 g · 12 g protein · 1.9 g carbs · 6.1 g fat
114 g · 11.4 g protein · 1.7 g carbs (0.57 g sugars) · 5.2 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Calcium474 mg · 200 mg36%15%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein12 g · 11.4 g24%·23%
- Total fat6.1 g · 5.2 g8%·7%
- Saturated fatlimit0.88 g · 0.68 g4%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates1.9 g · 1.7 g1%·1%
- Fiber1.6 g · 1 g6%·4%
- Sodiumlimit9.7 mg · 29.5 mg<1%·1%
- Iron1.8 mg · 1.9 mg10%·11%
Reported for only one of the two, so not compared: potassium, magnesium, phosphorus, zinc, copper, manganese, selenium, vitamin C, vitamin D, thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate, vitamin B12.
From USDA FoodData Central: Firm tofu, raw (SR Legacy 172475), Azumaya extra firm tofu (SR Legacy 175235). 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.