Soy Products
| miso | soymilk (fortified) |
soymilk (unfortified) |
soy nog, SILK brand | soy yogurt, SILK brand, vanilla | tempeh | tofu, fermented (fuyu) | tofu, regular, with calcium sulfate | tofu, silken, MORI-NU brand, firm | |
| Serving Size | 1 tbsp (17.88 g) | 8 fl oz (243 g) | 8 fl oz (244.8 g) | 8 fl oz (244 g) | 1 container (170 g) | 1/2 cup (83 g) | 1 block (11 g) | 1/4 block (116 g) | 1 slice (84 g) |
| Macronutrients | |||||||||
| Calories (kcal) | 36 | 109 | 132 | 181 | 150 | 160 | 13 | 88 | 52 |
| Protein (g) | 2.09 (4%) | 7.14 (14%) | 8.00 (16%) | 6.00 (12%) | 5.00 (10%) | 15.39 (31%) | 0.90 (2%) | 9.37 (19%) | 5.80 (12%) |
| Total Fat (g) | 1.07 (1%) | 4.84 (6%) | 4.28 (5%) | 4.00 (5%) | 2.99 (4%) | 8.96 (11%) | 0.88 (1%) | 5.54 (7%) | 2.27 (3%) |
| Total Carbohydrates (g) | 4.73 | 8.38 | 15.37 | 30.01 | 25.01 | 7.79 | 0.57 | 2.18 | 2.02 |
| Dietary Fiber (g) | 1.0 (4%) | 1.0 (4%) | 1.5 (5%) | 0 | 1.0 (4%) | - | - | 0.3 (1%) | 0.1 |
| Sugar (g) | 1.11 | 6.15 | 9.77 | 24.01 | 18.00 | - | - | - | 1.07 |
| Vitamins | |||||||||
| Vitamin C (mg) | 0 | 17.5 (19%) | 0 | 0 | 29.9 (33%) | 0 | 0 | 0.1 | 0 |
| Thiamin (mg) | 0.018 (2%) | 0.151 (13%) | 0.147 (12%) | - | - | 0.065 (5%) | 0.017 (1%) | 0.094 (8%) | 0.085 (7%) |
| Riboflavin (mg) | 0.042 (3%) | 0.484 (37%) | 0.169 (13%) | 0 | - | 0.297 (23%) | 0.011 (1%) | 0.060 (5%) | 0.034 (3%) |
| Niacin (mg) | 0.162 (1%) | 8.000 (40%) | 1.256 (6%) | - | - | 2.191 (11%) | 0.042 | 0.226 (1%) | 0.207 (1%) |
| Pantothenic Acid (mg) | 0.060 (1%) | - | 0.913 (18%) | - | - | 0.231 (5%) | 0.015 | 0.079 (2%) | - |
| Vitamin B6 (mg) | 0.036 (2%) | 0.566 (33%) | 0.188 (11%) | - | - | 0.178 (10%) | 0.010 (1%) | 0.055 (3%) | 0.009 (1%) |
| Folate (mcg) | 3 (1%) | 78 (20%) | 44 (11%) | 0 | - | 20 (5%) | 3 (1%) | 17 (4%) | - |
| Vitamin B12 (mcg) | 0 | 2.62 (109%) | 0 | 0 | - | 0.07 (3%) | 0 | 0 | 0 |
| Vitamin A (IU) | 16 | 955 (19%) | 7 | 0 | 0 | 0 | 0 | 99 (2%) | 0 |
| Vitamin E (mg) | 0 | 6.12 (20%) | 0.27 (1%) | - | - | - | - | - | - |
| Vitamin K (mcg) | 5.2 (4%) | - | 7.3 (6%) | - | - | - | - | - | - |
| Minerals | |||||||||
| Calcium (mg) | 10 (1%) | 340 (26%) | 61 (5%) | 39 (3%) | 299 (23%) | 92 (7%) | 5 | 406 (31%) | 27 (2%) |
| Iron (mg) | 0.45 (3%) | 1.19 (7%) | 1.57 (9%) | 0.73 (4%) | 1.45 (8%) | 2.24 (12%) | 0.22 (1%) | 6.22 (35%) | 0.87 (5%) |
| Magnesium (mg) | 9 (2%) | - | 61 (15%) | 0 | - | 67 (17%) | 6 (2%) | 35 (9%) | 23 (6%) |
| Phosphorus (mg) | 28 (2%) | - | 127 (10%) | - | - | 221 (18%) | 8 (1%) | 113 (9%) | 76 (6%) |
| Potassium (mg) | 38 (1%) | 343 (7%) | 289 (6%) | 300 (6%) | - | 342 (7%) | 8 | 140 (3%) | 163 (3%) |
| Sodium (mg) | 666 (29%) | 122 (5%) | 125 (5%) | 149 (6%) | 20 (1%) | 7 | 316 (14%) | 8 | 30 (1%) |
| Zinc (mg) | 0.46 (4%) | 0.58 (5%) | 0.29 (3%) | 0 | - | 0.95 (9%) | 0.17 (2%) | 0.93 (8%) | 0.51 (5%) |
| Copper (mg) | 0.075 (8%) | 0.299 (33%) | 0.313 (35%) | - | - | 0.465 (52%) | 0.041 (5%) | 0.224 (25%) | 0.171 (19%) |
| Manganese (mg) | 0.154 (7%) | - | 0.546 (24%) | - | - | 1.079 (47%) | 0.129 (6%) | 0.702 (31%) | - |
| Selenium (mcg) | 1.3 (2%) | 5.6 (10%) | 11.8 (21%) | 0 | - | 0 | 1.9 (3%) | 10.3 (19%) | - |
| Fatty Acids | |||||||||
| Saturated Fat (g) | 0.204 (1%) | 0.501 (3%) | 0.502 (3%) | 0 | 0 | 1.843 (9%) | 0.127 (1%) | 0.802 (4%) | 0.341 (2%) |
| Monounsaturated Fat (g) | 0.222 | 1.001 | 0.982 | - | - | 2.490 | 0.194 | 1.225 | 0.453 |
| Polyunsaturated Fat (g) | 0.573 | 2.892 | 2.353 | - | - | 3.176 | 0.497 | 3.131 | 1.247 |
Other soy products can be found in the categories Flours, Fats & Oils, Legumes and Condiments.
