Firm tofu, raw vs Azumaya extra firm tofu
In short
One serving each: 181 calories in firm tofu, raw (1/2 cup, 126 g), 70 calories in azumaya extra firm tofu (0.2 package, 79 g). More in firm tofu, raw: calcium (6.2×), protein (2.7×), iron (2.5×), total fat (3×) and 2 more.
Everything else is within 4% of a day's needs.
Calories, and where they come from
1/2 cup (126 g) · 21.8 g protein · 3.5 g carbs · 11 g fat
0.2 package (79 g) · 8 g protein · 1.2 g carbs (0.4 g sugars) · 3.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Calcium66% vs 11%
861 mg vs 139 mg
- Protein44% vs 16%
21.8 g vs 8 g
- Iron19% vs 7%
3.4 mg vs 1.3 mg
- Total fat14% vs 5%
11 g vs 3.6 g
- Fiber10% vs 3%
2.9 g vs 0.71 g
- Saturated fatlimit8% vs 2%
1.6 g vs 0.47 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 1.2 g1%·<1%
- Sodiumlimit17.6 mg · 20.5 mg1%·1%
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.