Tofu
Legumes 12 variants
Tofu is consistently high in these nutrients across all variants, regardless of preparation or processing.
Manganese > 78% Copper > 74%
Select a nutrient to see how the 12 variants compare.
| Variant | Protein (g) | All foods |
|---|---|---|
| dried-frozen (koyadofu) | 52.5 | > 99% |
| dried-frozen (koyadofu), prepared with calcium sulfate | 52.4 | > 99% |
| fried | 18.8 | > 69% |
| fried, prepared with calcium sulfate | 18.8 | > 69% |
| raw, firm, prepared with calcium sulfate | 17.3 | > 65% |
| hard, prepared with nigari | 12.7 | > 57% |
| extra firm, prepared with nigari | 10.0 | > 50% |
| firm, prepared with calcium sulfate and magnesium chloride (nigari) | 9.0 | > 48% |
| salted and fermented (fuyu) | 8.9 | > 48% |
| salted and fermented (fuyu), prepared with calcium sulfate | 8.2 | > 45% |
| raw, regular, prepared with calcium sulfate | 8.1 | > 45% |
| soft, prepared with calcium sulfate and magnesium chloride (nigari) | 7.2 | > 42% |
| Variant | Iron (mg) | All foods |
|---|---|---|
| dried-frozen (koyadofu) | 9.7 | > 96% |
| dried-frozen (koyadofu), prepared with calcium sulfate | 9.7 | > 96% |
| raw, regular, prepared with calcium sulfate | 5.4 | > 92% |
| fried | 4.9 | > 91% |
| fried, prepared with calcium sulfate | 4.9 | > 91% |
| hard, prepared with nigari | 2.8 | > 79% |
| raw, firm, prepared with calcium sulfate | 2.7 | > 78% |
| extra firm, prepared with nigari | 2.0 | > 66% |
| salted and fermented (fuyu) | 2.0 | > 65% |
| salted and fermented (fuyu), prepared with calcium sulfate | 2.0 | > 65% |
| firm, prepared with calcium sulfate and magnesium chloride (nigari) | 1.6 | > 57% |
| soft, prepared with calcium sulfate and magnesium chloride (nigari) | 1.1 | > 44% |
| Variant | Magnesium (mg) | All foods |
|---|---|---|
| dried-frozen (koyadofu), prepared with calcium sulfate | 181.0 | > 97% |
| fried, prepared with calcium sulfate | 95.0 | > 92% |
| fried | 60.0 | > 87% |
| dried-frozen (koyadofu) | 59.0 | > 87% |
| raw, firm, prepared with calcium sulfate | 58.0 | > 87% |
| salted and fermented (fuyu), prepared with calcium sulfate | 58.0 | > 87% |
| hard, prepared with nigari | 53.0 | > 86% |
| salted and fermented (fuyu) | 52.0 | > 85% |
| firm, prepared with calcium sulfate and magnesium chloride (nigari) | 37.0 | > 80% |
| extra firm, prepared with nigari | 35.0 | > 78% |
| raw, regular, prepared with calcium sulfate | 30.0 | > 74% |
| soft, prepared with calcium sulfate and magnesium chloride (nigari) | 27.0 | > 69% |
| Variant | Zinc (mg) | All foods |
|---|---|---|
| dried-frozen (koyadofu) | 4.9 | > 88% |
| dried-frozen (koyadofu), prepared with calcium sulfate | 4.9 | > 88% |
| fried | 2.0 | > 64% |
| fried, prepared with calcium sulfate | 2.0 | > 64% |
| hard, prepared with nigari | 1.7 | > 60% |
| raw, firm, prepared with calcium sulfate | 1.6 | > 58% |
| salted and fermented (fuyu) | 1.6 | > 58% |
| salted and fermented (fuyu), prepared with calcium sulfate | 1.6 | > 58% |
| extra firm, prepared with nigari | 1.1 | > 50% |
| firm, prepared with calcium sulfate and magnesium chloride (nigari) | 0.8 | > 44% |
| raw, regular, prepared with calcium sulfate | 0.8 | > 43% |
| soft, prepared with calcium sulfate and magnesium chloride (nigari) | 0.6 | > 38% |
| Variant | Calcium (mg) | All foods |
|---|---|---|
| dried-frozen (koyadofu), prepared with calcium sulfate | 2134.0 | > 99% |
| salted and fermented (fuyu), prepared with calcium sulfate | 1229.0 | > 99% |
| fried, prepared with calcium sulfate | 961.0 | > 99% |
| raw, firm, prepared with calcium sulfate | 683.0 | > 98% |
| fried | 372.0 | > 96% |
| dried-frozen (koyadofu) | 364.0 | > 96% |
| raw, regular, prepared with calcium sulfate | 350.0 | > 96% |
| hard, prepared with nigari | 345.0 | > 96% |
| extra firm, prepared with nigari | 282.0 | > 95% |
| firm, prepared with calcium sulfate and magnesium chloride (nigari) | 201.0 | > 93% |
| soft, prepared with calcium sulfate and magnesium chloride (nigari) | 111.0 | > 83% |
| salted and fermented (fuyu) | 46.0 | > 68% |
| Variant | Potassium (mg) | All foods |
|---|---|---|
| raw, firm, prepared with calcium sulfate | 237.0 | > 49% |
| firm, prepared with calcium sulfate and magnesium chloride (nigari) | 148.0 | > 28% |
| fried | 146.0 | > 27% |
| fried, prepared with calcium sulfate | 146.0 | > 27% |
| hard, prepared with nigari | 146.0 | > 27% |
| extra firm, prepared with nigari | 130.0 | > 22% |
| raw, regular, prepared with calcium sulfate | 121.0 | > 20% |
| soft, prepared with calcium sulfate and magnesium chloride (nigari) | 120.0 | > 20% |
| salted and fermented (fuyu) | 75.0 | > 11% |
| salted and fermented (fuyu), prepared with calcium sulfate | 75.0 | > 11% |
| dried-frozen (koyadofu) | 20.0 | > 3% |
| dried-frozen (koyadofu), prepared with calcium sulfate | 20.0 | > 3% |
| Variant | Phosphorus (mg) | All foods |
|---|---|---|
| dried-frozen (koyadofu) | 483.0 | > 96% |
| dried-frozen (koyadofu), prepared with calcium sulfate | 483.0 | > 96% |
| fried | 287.0 | > 87% |
| fried, prepared with calcium sulfate | 287.0 | > 87% |
| hard, prepared with nigari | 231.0 | > 77% |
| raw, firm, prepared with calcium sulfate | 190.0 | > 61% |
| firm, prepared with calcium sulfate and magnesium chloride (nigari) | 121.0 | > 42% |
| extra firm, prepared with nigari | 111.0 | > 39% |
| raw, regular, prepared with calcium sulfate | 97.0 | > 35% |
| soft, prepared with calcium sulfate and magnesium chloride (nigari) | 92.0 | > 34% |
| salted and fermented (fuyu) | 73.0 | > 29% |
| salted and fermented (fuyu), prepared with calcium sulfate | 73.0 | > 29% |
| Variant | Dietary Fiber (g) | All foods |
|---|---|---|
| dried-frozen (koyadofu) | 7.2 | > 87% |
| fried | 3.9 | > 72% |
| fried, prepared with calcium sulfate | 3.9 | > 72% |
| raw, firm, prepared with calcium sulfate | 2.3 | > 52% |
| dried-frozen (koyadofu), prepared with calcium sulfate | 1.2 | > 26% |
| extra firm, prepared with nigari | 1.0 | > 21% |
| firm, prepared with calcium sulfate and magnesium chloride (nigari) | 0.9 | > 19% |
| hard, prepared with nigari | 0.6 | > 12% |
| raw, regular, prepared with calcium sulfate | 0.3 | > 6% |
| soft, prepared with calcium sulfate and magnesium chloride (nigari) | 0.2 | > 4% |
| salted and fermented (fuyu) | trace | n/a |
| salted and fermented (fuyu), prepared with calcium sulfate | trace | n/a |
| Variant | Vitamin C (mg) | All foods |
|---|---|---|
| dried-frozen (koyadofu) | 0.7 | > 20% |
| dried-frozen (koyadofu), prepared with calcium sulfate | 0.7 | > 19% |
| hard, prepared with nigari | 0.3 | > 9% |
| firm, prepared with calcium sulfate and magnesium chloride (nigari) | 0.2 | > 6% |
| raw, firm, prepared with calcium sulfate | 0.2 | > 6% |
| salted and fermented (fuyu) | 0.2 | > 5% |
| salted and fermented (fuyu), prepared with calcium sulfate | 0.2 | > 5% |
| soft, prepared with calcium sulfate and magnesium chloride (nigari) | 0.2 | > 6% |
| raw, regular, prepared with calcium sulfate | 0.1 | > 2% |
| extra firm, prepared with nigari | trace | n/a |
| fried | trace | n/a |
| fried, prepared with calcium sulfate | trace | n/a |
| Variant | Vitamin E (mg) | All foods |
|---|---|---|
| fried | 0.0 | > 5% |
| extra firm, prepared with nigari | 0.0 | > 0% |
| firm, prepared with calcium sulfate and magnesium chloride (nigari) | 0.0 | > 1% |
| raw, regular, prepared with calcium sulfate | 0.0 | > 1% |
| soft, prepared with calcium sulfate and magnesium chloride (nigari) | 0.0 | > 1% |
| dried-frozen (koyadofu) | trace | n/a |
| dried-frozen (koyadofu), prepared with calcium sulfate | trace | n/a |
| fried, prepared with calcium sulfate | trace | n/a |
| hard, prepared with nigari | trace | n/a |
| raw, firm, prepared with calcium sulfate | trace | n/a |
| salted and fermented (fuyu) | trace | n/a |
| salted and fermented (fuyu), prepared with calcium sulfate | trace | n/a |
| Variant | Folate (µg) | All foods |
|---|---|---|
| dried-frozen (koyadofu) | 92.0 | > 85% |
| dried-frozen (koyadofu), prepared with calcium sulfate | 92.0 | > 85% |
| soft, prepared with calcium sulfate and magnesium chloride (nigari) | 44.0 | > 75% |
| raw, firm, prepared with calcium sulfate | 29.0 | > 68% |
| salted and fermented (fuyu) | 29.0 | > 68% |
| salted and fermented (fuyu), prepared with calcium sulfate | 29.0 | > 68% |
| fried | 27.0 | > 67% |
| fried, prepared with calcium sulfate | 27.0 | > 67% |
| hard, prepared with nigari | 22.0 | > 63% |
| firm, prepared with calcium sulfate and magnesium chloride (nigari) | 19.0 | > 60% |
| raw, regular, prepared with calcium sulfate | 15.0 | > 54% |
| extra firm, prepared with nigari | 9.0 | > 39% |
| Variant | Choline (mg) | All foods |
|---|---|---|
| fried | 106.3 | > 93% |
| extra firm, prepared with nigari | 33.0 | > 54% |
| raw, regular, prepared with calcium sulfate | 28.8 | > 50% |
| firm, prepared with calcium sulfate and magnesium chloride (nigari) | 28.1 | > 50% |
| soft, prepared with calcium sulfate and magnesium chloride (nigari) | 27.4 | > 49% |
| dried-frozen (koyadofu) | trace | n/a |
| dried-frozen (koyadofu), prepared with calcium sulfate | trace | n/a |
| fried, prepared with calcium sulfate | trace | n/a |
| hard, prepared with nigari | trace | n/a |
| raw, firm, prepared with calcium sulfate | trace | n/a |
| salted and fermented (fuyu) | trace | n/a |
| salted and fermented (fuyu), prepared with calcium sulfate | trace | n/a |
All foods Per 100g · USDA FoodData Central