Firm tofu, raw vs Azumaya extra firm tofu
In short
Gram for gram, there are 64% more calories in firm tofu, raw than in azumaya extra firm tofu (144 vs 88 in 100 g). More in firm tofu, raw: calcium (3.9×), protein, iron, total fat and fiber (2.6×).
Everything else is within 4% of a day's needs.
Calories, and where they come from
17.3 g protein · 2.8 g carbs · 8.7 g fat
10.1 g protein · 1.5 g carbs (0.5 g sugars) · 4.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Calcium53% vs 14%
683 mg vs 176 mg
- Protein35% vs 20%
17.3 g vs 10.1 g
- Iron15% vs 9%
2.7 mg vs 1.7 mg
- Total fat11% vs 6%
8.7 g vs 4.6 g
- Fiber8% vs 3%
2.3 g vs 0.9 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Saturated fatlimit1.3 g · 0.6 g6%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates2.8 g · 1.5 g1%·1%
- Sodiumlimit14 mg · 26 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.