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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.

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