Tofu, dried-frozen (koyadofu)
FDC 172450piece (17 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 69 · +6 vs Legumes & beans medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Tofu, dried-frozen (koyadofu) is a strongly nutrient-dense choice at 69 of 100. Within legumes & beans it ranks 24 of 60. Per 100 grams it is an excellent source of protein (105% DV), an excellent source of iron (54% DV), an excellent source of calcium (28% DV). Most of its 477 calories per 100 grams come from fat.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 477 kcal | 24% |
| Total fat | 30 g | 39% |
| Saturated fat | 4.4 g | 22% |
| Cholesterol | 0 mg | 0% |
| Sodium | 6 mg | 0% |
| Carbohydrate | 10 g | 4% |
| Dietary fiber | 7.2 g | 26% |
| Sugars | - | |
| Protein | 53 g | 105% |
| Potassium | 20 mg | 0% |
| Calcium | 364 mg | 28% |
| Iron | 9.7 mg | 54% |
| Magnesium | 59 mg | 14% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin A | 26 µg | 3% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | 4% |
| Total fat | 5.2 g | 7% |
| Saturated fat | 0.75 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 1.7 g | 1% |
| Dietary fiber | 1.2 g | 4% |
| Sugars | - | |
| Protein | 8.9 g | 18% |
| Potassium | 3.4 mg | 0% |
| Calcium | 62 mg | 5% |
| Iron | 1.7 mg | 9% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 0.12 mg | 0% |
| Vitamin A | 4.4 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 172450Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Peanut flour, low fatDensity 69 vs 69Chili with beans, cannedDensity 69 vs 69Lentils, rawDensity 70 vs 69