Firm tofu, raw vs Hard tofu
In short
Gram for gram, the calories are about the same: 144 in 100 g of firm tofu, raw, 145 of hard tofu. More in firm tofu, raw: calcium, thiamin (3.8×), protein, fiber (3.8×) and 2 more.
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
12.7 g protein · 4.4 g carbs · 10 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 27%
683 mg vs 345 mg
- Thiamin (B1)13% vs 4%
0.16 mg vs 0.042 mg
- Protein35% vs 25%
17.3 g vs 12.7 g
- Fiber8% vs 2%
2.3 g vs 0.6 g
- Manganese51% vs 46%
1.2 mg vs 1.1 mg
- Copper42% vs 36%
0.38 mg vs 0.33 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat8.7 g · 10 g11%·13%
- Saturated fatlimit1.3 g · 1.4 g6%·7%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates2.8 g · 4.4 g1%·2%
- Sodiumlimit14 mg · 2 mg1%·<1%
- Potassium237 mg · 146 mg5%·3%
- Iron2.7 mg · 2.8 mg15%·15%
- Magnesium58 mg · 53 mg14%·13%
- Phosphorus190 mg · 231 mg15%·18%
- Zinc1.6 mg · 1.7 mg14%·15%
- Selenium17.4 µg · 16.8 µg32%·31%
- Vitamin C0.2 mg · 0.3 mg<1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Riboflavin (B2)0.1 mg · 0.077 mg8%·6%
- Niacin (B3)0.38 mg · 0.64 mg2%·4%
- Pantothenic acid (B5)0.13 mg · 0.037 mg3%·1%
- Vitamin B60.092 mg · 0.039 mg5%·2%
- Folate29 µg · 22 µg7%·6%
- 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.