10points

Tofu (Regular)

vs

Tofu (Regular) review: 56 facts and highlights

Tofu (Regular)
Tofu (Regular)

Why is Tofu (Regular) better than the average?

  • higher water content per 100g
    84.55gvs11.77g
  • more lipids per 100g
    4.78gvs2.97g
  • more calcium content per 100g
    350mgvs139.89mg
  • more selenium per 100g
    8.9µgvs8.5µg
  • more genistein content per 100g
    12.99mgvs0.84mg
  • more vitamin A (IU) per 100g
    85IUvs44.2IU
  • more daidzein content per 100g
    8.56mgvs0.57mg
  • more saturated fatty acids per 100g
    0.69gvs0.65g

Top nutrition facts and health benefits

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General values

1. higher water content per 100g

84.55g

Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.

Best

Tofu (Regular)

84.55g

2. more food energy (kJ) per 100g

317kJ

The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).

Best

Spanish Peanuts

2386kJ

3. more proteins per 100g

8.08g

Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

Best

Soybeans

36.49g

4. more lipids per 100g

4.78g

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

Best

Spanish Peanuts

49.6g

5. more dietary fiber per 100g

0.3g

Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.

Best

Winged Beans

25.9g

6. more coumestrol per 100g

0mg

Coumestrol has anti-estrogen properties and can affect all organs that are regulated by the hormone estrogen.

Best

Pinto Beans

1.8mg

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Sugars

1. more carbohydrates per 100g

1.87g

Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.

Best

Pink Beans

64.19g

2. smaller amount of sugars per 100g

0.62g

The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.

Best

Tofu (Regular)

0.62g

relevant

Minerals

1. more copper per 100g

0.19mg

Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.

Best

Winged Beans

2.88mg

2. more ash per 100g

0.72g

The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).

Best

Soybeans

4.87g

3. more calcium content per 100g

350mg

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.

Best

Tofu (Firm)

683mg

4. more iron content per 100g

5.36mg

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

Best

Soybeans

15.7mg

5. more magnesium per 100g

30mg

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

Best

Mothbeans

381mg

6. more phosphorus per 100g

97mg

Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.

Best

Soybeans

704mg

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Vitamins

1. more vitamin C per 100g

0.1mg

Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.

Best

Pinto Beans

6.3mg

2. more thiamin per 100g

0.08mg

Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.

Best

Hyacinth Beans

1.13mg

3. more riboflavin per 100g

0.05mg

Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.

Best

Soybeans

0.87mg

4. more niacin per 100g

0.2mg

Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.

Best

Spanish Peanuts

15.93mg

5. more pantothenic acid per 100g

0.07mg

Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

Best

Valencia Peanuts

1.81mg

6. more vitamin B6 per 100g

0.05mg

Vitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage.

Best

Chickpeas (Garbanzo Beans, Bengal Gram)

0.54mg

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Amino acids

1. more tryptophan per 100g

0.12g

Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.

Best

Winged Beans

0.76g

2. more threonine per 100g

0.4g

Threonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.

Best

Soybeans

1.77g

3. more isoleucine per 100g

0.43g

Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

Best

Soybeans

1.97g

4. more leucine per 100g

0.71g

Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

Best

Soybeans

3.31g

5. more lysine per 100g

0.45g

Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.

Best

Soybeans

2.71g

6. more methionine per 100g

0.11g

Methionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure.

Best

Soybeans

0.55g

relevant

Antioxidants

1. more formononetin per 100g

0mg

Formononetin has an estrogen-like effect and is abundant in plants and herbs, particularly in beans and soy.

Best

Soybeans

8.46mg

2. more daidzein content per 100g

8.56mg

Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.

Best

Soybeans

62.9mg

3. more glycitein per 100g

1.98mg

Glycitein is an antioxidant and acts as a weak estrogen. Comes from soy food products.

Best

Soybeans

15.29mg

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