Soybean, curd cheese
FDC 169083cup (225 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 87 · +24 vs Legumes & beans medianA fermented soy product with a name that echoes dairy cheese, this soybean curd scores 87 of 100, a Strong result ranking 8 of 60 in Legumes & beans, clear of the category median. Magnesium leads at 54% DV, with iron close behind at 31% DV.
It's used the way a firm cheese might be, sliced, crumbled into stir-fries, or eaten as a savory side, with a cup serving of 225 g as the reference amount. No limiting nutrient is flagged here, and with fat as its leading macro rather than protein or carbohydrate, it sits apart from most other legume-based foods on this list.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | 8% |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 20 mg | 1% |
| Carbohydrate | 6.9 g | 3% |
| Dietary fiber | 0 g | 0% |
| Sugars | 1.6 g | |
| Protein | 13 g | 25% |
| Potassium | 199 mg | 4% |
| Calcium | 188 mg | 14% |
| Iron | 5.6 mg | 31% |
| Magnesium | 228 mg | 54% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.6 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 340 kcal | 17% |
| Total fat | 18 g | 23% |
| Saturated fat | 2.6 g | 13% |
| Cholesterol | 0 mg | 0% |
| Sodium | 45 mg | 2% |
| Carbohydrate | 16 g | 6% |
| Dietary fiber | 0 g | 0% |
| Sugars | 3.6 g | |
| Protein | 28 g | 56% |
| Potassium | 448 mg | 10% |
| Calcium | 423 mg | 33% |
| Iron | 13 mg | 70% |
| Magnesium | 513 mg | 122% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4.5 µg | 1% |
| Vitamin E | 1.3 mg | 9% |
Source: USDA FoodData Central · Public domain
FDC 169083Original 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.
Soymilk (All flavors), enhancedDensity 88 vs 87Soy flour, low-fatDensity 88 vs 87Tofu, raw, firm, prepared with calcium sulfateDensity 88 vs 87