Firm tofu, raw vs Hard tofu
In short
One serving each: 181 calories in firm tofu, raw (1/2 cup, 126 g), 177 calories in hard tofu (1/4 block, 122 g). More in firm tofu, raw: calcium (2×), protein, thiamin (3.9×), manganese and 3 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
1/4 block (122 g) · 15.5 g protein · 5.4 g carbs · 12.2 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 32%
861 mg vs 421 mg
- Protein44% vs 31%
21.8 g vs 15.5 g
- Thiamin (B1)17% vs 4%
0.2 mg vs 0.051 mg
- Manganese65% vs 56%
1.5 mg vs 1.3 mg
- Copper53% vs 44%
0.48 mg vs 0.4 mg
- Fiber10% vs 3%
2.9 g vs 0.73 g
- Vitamin B67% vs 3%
0.12 mg vs 0.048 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat11 g · 12.2 g14%·16%
- Saturated fatlimit1.6 g · 1.8 g8%·9%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 5.4 g1%·2%
- Sodiumlimit17.6 mg · 2.4 mg1%·<1%
- Potassium299 mg · 178 mg6%·4%
- Iron3.4 mg · 3.4 mg19%·19%
- Magnesium73.1 mg · 64.7 mg17%·15%
- Phosphorus239 mg · 282 mg19%·23%
- Zinc2 mg · 2 mg18%·18%
- Selenium21.9 µg · 20.5 µg40%·37%
- Vitamin C0.25 mg · 0.37 mg<1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Riboflavin (B2)0.13 mg · 0.094 mg10%·7%
- Niacin (B3)0.48 mg · 0.78 mg3%·5%
- Pantothenic acid (B5)0.17 mg · 0.045 mg3%·1%
- Folate36.5 µg · 26.8 µg9%·7%
- 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.