Tofu Nutrition

So when I look up tofu here and on other sites, it says that it has like tons of iron and calcium. But when I buy tofu, on the package the calcium and iron it lists is much lower.

What brands do you all buy? I buy the Nasoya (I think) lite firm tofu. Also, where do you all shop for tofu the cheapest?

I have noticed from comparing food labels that many of the calorie-count listings are not all that accurate. Good example is Quaker Oats, calorie-count has half the calories listed. Another with half the calories was Kangaroo's wheat pita. Whenever I enter those items I have to double the amount I actually ate.

I have the Kangaroo Wheat Pitas and the package says for one (meaning, one half-circle pita) it's 80 calories.  That's what this site says, too.  Where's the confusion?

I do, however, notice that some things are off.  Take it for what it ALL is... an estimate.  Even the packages are often misleading and if anything, UNDERestimate. 

And as for tofu, I usually get Mino-ru (sp?) silken tofu.  They have lite firm and lite extra firm varieties.  I would also like to know which brands are better nutrition-wise, in comparison to prices.  I always have to weigh nutrition vs price since I'm on a tight budget.  :)

Sorry I'm really not much help.

As for the cheapest tofu, we have a brand called Denver Tofu that is around $1.99 a block - I get it at Safeway, Wild Oats or King Soopers. As for the iron and calcium, I get it from spinach, beans, cereal and to some degree, fortified light Soy milk. I've always wondered by tofu had fat - that's bugged me for a while.

Tofu has fat because it's made of soybeans. Soybean oil, you know... The variation in calcium and iron depends on what's used to curdle/solidify the tofu.

Mori-Nu is the brand I buy. It's a lot lower in calories than some of the others and still has 6 grams of protein per serving. The lite firm is 30 cals, and the regular extra-firm is still only 45 (and IMHO has better texture). Plus, unlike many others, the Mori-Nu packs don't need refrigerated until they're opened and they keep fresh unopened for a long time, so if they're on special, I can buy a larger quantity and store it in the cupboard.

The different types of tofu seem to cary about the same nurtrities however, I do believe after trying many types of tofu that the

Denver Tofu Company  out of Denver, CO is well above others in quality and uses the same quality beans and produces the same quality of tofu I have had in Japan for many years.

In Dallas we can get it at Costco's and this has been a great surpirse. I would suggest you ask your local Cost Co to carry it  and maybe they can put it in your area. I understand it is not in all of them at this time but I'm sure it will be.

The company is run by a Japanese born owner and only qccepts the best in quality. I understand he also has hired an executive that has lived and worked in Japan and has experience of the top company in the world to make sure this tradition continues.

That's my take and I am now very happy with this tofu being made available.