Tofu vs Schar
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is higher in more vitamins & minerals
Calories (kcal)
Tofu 78
Schar 240
Protein (g)
Tofu 9.04
Schar 3.81
Carbs (g)
Tofu 2.85
Schar 46.1
Fat (g)
Tofu 4.17
Schar 4.47
Fiber (g)
Tofu 0.900
Schar 5.10
Quick answers
Which has more protein?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) — 9.04g vs 3.81g per 100g.
Which has fewer calories?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) — 78 vs 240 kcal per 100g.
Which is more nutrient-dense?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Tofu | Schar | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 78 kcal | 240 kcal | -67% |
| Macronutrients | |||
| Water | 82.9 g | 43.9 g | +89% |
| Protein | 9.04 g | 3.81 g | +137% |
| Total lipid (fat) | 4.17 g | 4.47 g | -7% |
| Carbohydrate, by difference | 2.85 g | 46.1 g | -94% |
| Fiber, total dietary | 0.900 g | 5.10 g | -82% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.793 g | 0.977 g | -19% |
| Fatty acids, total monounsaturated | 1.13 g | 2.01 g | -44% |
| Fatty acids, total trans | 0 g | 0.010 g | -100% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | — | |
| Thiamin (Vitamin B1) | 0.060 mg | 0.510 mg | -88% |
| Riboflavin (Vitamin B2) | 0.063 mg | 0.505 mg | -88% |
| Niacin (Vitamin B3) | 0.101 mg | 3.42 mg | -97% |
| Pantothenic acid (Vitamin B5) | 0.110 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.071 mg | 0.037 mg | +92% |
| Biotin (Vitamin B7) | 19.0 ug | 15.0 ug | +27% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 28.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.010 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 201 mg | 159 mg | +26% |
| Iron, Fe | 1.61 mg | 3.17 mg | -49% |
| Magnesium, Mg | 37.0 mg | 11.0 mg | +236% |
| Phosphorus, P | 121 mg | 55.0 mg | +120% |
| Potassium, K | 148 mg | 66.0 mg | +124% |
| Sodium, Na | 12.0 mg | 441 mg | -97% |
| Zinc, Zn | 0.830 mg | 0.470 mg | +77% |
| Copper, Cu | 0.213 mg | 0.087 mg | +145% |
| Manganese, Mn | 0.625 mg | 0.176 mg | +255% |
| Selenium, Se | 9.90 ug | 0.400 ug | +2375% |
| Other Nutrients | |||
| Energy | 326 kj | 1004 kj | -68% |
| Ash | 1.01 g | 1.72 g | -41% |
| Total Sugars | 0.600 g | 3.34 g | -82% |
| Sucrose | — | 0 g | |
| Glucose | — | 1.01 g | |
| Fructose | — | 0.790 g | |
| Lactose | — | 0 g | |
| Maltose | — | 1.54 g | |
| Galactose | — | 0 g | |
| Starch | — | 32.7 g | |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 15.0 ug | +27% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 19.0 ug | — | |
| Betaine | 0.400 mg | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 2.40 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0.018 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.019 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.015 g | -100% |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.013 g | 0.038 g | -66% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.004 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.567 g | 0.709 g | -20% |
| SFA 17:0 (Margaric acid) | 0.013 g | 0.005 g | +160% |
| SFA 18:0 (Stearic acid) | 0.200 g | 0.147 g | +36% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.013 g | -100% |
| SFA 22:0 (Behenic acid) | 0 g | 0.004 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.004 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0.067 g | 0.721 g | -91% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.013 g | -100% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.013 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.023 g | 0.002 g | +1050% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.01 g | 1.27 g | -20% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 1.26 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.023 g | 0.008 g | +187% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.007 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.65 g | 0.516 g | +220% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.47 g | 0.496 g | +196% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.488 g | |
| PUFA 18:2 CLAs | — | 0.001 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.167 g | 0.015 g | +1013% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.013 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.002 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.003 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.002 g | -100% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.002 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.003 g | 0.002 g | +50% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.003 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Fatty acids, total trans-monoenoic | — | 0.004 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.004 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.007 g | |
| Fatty acids, total trans-polyenoic | — | 0.007 g | |
| Tryptophan (EAA) | 0.123 g | — | |
| Threonine (EAA) | 0.411 g | — | |
| Isoleucine (EAA, BCAA) | 0.444 g | — | |
| Leucine (EAA, BCAA) | 0.728 g | — | |
| Lysine (EAA) | 0.462 g | — | |
| Methionine (EAA) | 0.110 g | — | |
| Cystine (conditionally essential) | 0.030 g | — | |
| Phenylalanine (EAA) | 0.437 g | — | |
| Tyrosine (conditionally essential) | 0.367 g | — | |
| Valine (EAA, BCAA) | 0.455 g | — | |
| Arginine (conditionally essential) | 0.716 g | — | |
| Histidine (EAA) | 0.225 g | — | |
| Alanine | 0.405 g | — | |
| Aspartic acid | 1.07 g | — | |
| Glutamic acid | 1.72 g | — | |
| Glycine (conditionally essential) | 0.384 g | — | |
| Proline (conditionally essential) | 0.567 g | — | |
| Serine | 0.531 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 12.3 mg | — | |
| Genistein | 16.1 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 1.19 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.600 mg | — | |
| Choline from phosphatidylcholine | 19.0 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 8.30 mg | — | |
| Total Choline | 28.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 30.4 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) nutrition facts Schar, Gluten-Free, Wheat-Free, Classic White Bread nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +2375% in Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Manganese, Mn +255% in Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Magnesium, Mg +236% in Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Copper, Cu +145% in Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
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