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Fireweed vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 27mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food contains less Sugars?
Fireweed
Fireweed contains less Sugars (difference - 0.62g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.691g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Fireweed
Fireweed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fireweed Tofu
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Fireweed Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39
Fireweed
4
Tofu
Mineral Summary Score
58
Fireweed
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tofu
Contains more Calcium +22.6%
Contains more Potassium +308.3%
Contains more Magnesium +420%
Contains more Copper +65.8%
Contains more Zinc +232.5%
Contains more Phosphorus +11.3%
Contains more Iron +123.3%
Contains less Sodium -79.4%
Contains more Calcium +22.6%
Contains more Potassium +308.3%
Contains more Magnesium +420%
Contains more Copper +65.8%
Contains more Zinc +232.5%
Contains more Phosphorus +11.3%
Contains more Iron +123.3%
Contains less Sodium -79.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tofu
Contains more Vitamin C +2100%
Contains more Vitamin A +4132.9%
Contains more Vitamin B2 +163.5%
Contains more Vitamin B3 +2296.9%
Contains more Vitamin B5 +1894.1%
Contains more Vitamin B6 +1244.7%
Contains more Vitamin B1 +145.5%
Contains more Vitamin C +2100%
Contains more Vitamin A +4132.9%
Contains more Vitamin B2 +163.5%
Contains more Vitamin B3 +2296.9%
Contains more Vitamin B5 +1894.1%
Contains more Vitamin B6 +1244.7%
Contains more Vitamin B1 +145.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
28%
Fireweed
48%
Tofu
Carbohydrates
19%
Fireweed
2%
Tofu
Fats
13%
Fireweed
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Fireweed Tofu Opinion
Calories 103 76 Fireweed
Protein 4.71 8.08 Tofu
Fats 2.75 4.78 Tofu
Vitamin C 2.2 0.1 Fireweed
Carbs 19.22 1.87 Fireweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.4 5.36 Tofu
Calcium 429 350 Fireweed
Potassium 494 121 Fireweed
Magnesium 156 30 Fireweed
Sugars 0.62 Tofu
Fiber 10.6 0.3 Fireweed
Copper 0.32 0.193 Fireweed
Zinc 2.66 0.8 Fireweed
Starch
Phosphorus 108 97 Fireweed
Sodium 34 7 Tofu
Vitamin A 3598 85 Fireweed
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.033 0.081 Tofu
Vitamin B2 0.137 0.052 Fireweed
Vitamin B3 4.674 0.195 Fireweed
Vitamin B5 1.356 0.068 Fireweed
Vitamin B6 0.632 0.047 Fireweed
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.691 Fireweed
Monounsaturated Fat 1.056 Tofu
Polyunsaturated fat 2.699 Tofu
Tryptophan 0.12 Tofu
Threonine 0.402 Tofu
Isoleucine 0.435 Tofu
Leucine 0.713 Tofu
Lysine 0.452 Tofu
Methionine 0.108 Tofu
Phenylalanine 0.428 Tofu
Valine 0.446 Tofu
Histidine 0.221 Tofu
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.