Firm tofu, raw vs Hard tofu
In short
For the same 100 calories you eat 69 g of firm tofu, raw or 69 g of hard tofu. More in firm tofu, raw: calcium, thiamin (3.8×), protein, fiber (3.9×) and 2 more.
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
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.
- Calcium36% vs 18%
474 mg vs 238 mg
- Thiamin (B1)9% vs 2%
0.11 mg vs 0.029 mg
- Protein24% vs 17%
12 g vs 8.7 g
- Fiber6% vs 1%
1.6 g vs 0.41 g
- Manganese36% vs 32%
0.82 mg vs 0.73 mg
- Copper29% vs 25%
0.26 mg vs 0.23 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat6.1 g · 6.9 g8%·9%
- Saturated fatlimit0.88 g · 1.0 g4%·5%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates1.9 g · 3 g1%·1%
- Sodiumlimit9.7 mg · 1.4 mg<1%·<1%
- Potassium165 mg · 101 mg4%·2%
- Iron1.8 mg · 1.9 mg10%·11%
- Magnesium40.3 mg · 36.6 mg10%·9%
- Phosphorus132 mg · 159 mg11%·13%
- Zinc1.1 mg · 1.1 mg10%·10%
- Selenium12.1 µg · 11.6 µg22%·21%
- Vitamin C0.14 mg · 0.21 mg<1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Riboflavin (B2)0.071 mg · 0.053 mg5%·4%
- Niacin (B3)0.26 mg · 0.44 mg2%·3%
- Pantothenic acid (B5)0.092 mg · 0.026 mg2%·1%
- Vitamin B60.064 mg · 0.027 mg4%·2%
- Folate20.1 µg · 15.2 µg5%·4%
- Vitamin B120 µg · 0 µg0%·0%
From USDA FoodData Central: Firm tofu, raw (SR Legacy 172475), 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.