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  6. Rosemary vs. Tofu

Rosemary vs. Tofu — In-Depth Nutrition Comparison

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How are Rosemary and Tofu different?

  • Rosemary is higher in Iron, Fiber, Vitamin C, Folate, Vitamin B6, Vitamin B5, and Potassium, however, Tofu is richer in Calcium, Phosphorus, and Vitamin B1.
  • Daily need coverage for Iron from Rosemary is 50% higher.
  • Rosemary contains 109 times more Vitamin C than Tofu. While Rosemary contains 21.8mg of Vitamin C, Tofu contains only 0.2mg.

Rosemary, fresh and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Rosemary vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rosemary
Rosemary
3
:
7
Tofu
Tofu
Contains more Iron +150%
Contains more Magnesium +56.9%
Contains more Potassium +181.9%
Contains more Calcium +115.5%
Contains more Phosphorus +187.9%
Contains less Sodium -46.2%
Contains more Zinc +68.8%
Contains more Copper +25.6%
Contains more Manganese +23%
Rosemary
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +150%
Contains more Magnesium +56.9%
Contains more Potassium +181.9%
Contains more Calcium +115.5%
Contains more Phosphorus +187.9%
Contains less Sodium -46.2%
Contains more Zinc +68.8%
Contains more Copper +25.6%
Contains more Manganese +23%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rosemary
Rosemary
7
:
1
Tofu
Tofu
Contains more Vitamin A +1661.4%
Contains more Vitamin C +10800%
Contains more Vitamin B2 +49%
Contains more Vitamin B3 +139.4%
Contains more Vitamin B5 +504.5%
Contains more Vitamin B6 +265.2%
Contains more Folate +275.9%
Contains more Vitamin B1 +338.9%
Rosemary
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin A +1661.4%
Contains more Vitamin C +10800%
Contains more Vitamin B2 +49%
Contains more Vitamin B3 +139.4%
Contains more Vitamin B5 +504.5%
Contains more Vitamin B6 +265.2%
Contains more Folate +275.9%
Contains more Vitamin B1 +338.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rosemary
Rosemary
2
:
3
Tofu
Tofu
Contains more Carbs +644.6%
Contains more Other +68.6%
Contains more Protein +421.8%
Contains more Fats +48.8%
Equal in Water - 69.83
Rosemary
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +644.6%
Contains more Other +68.6%
Contains more Protein +421.8%
Contains more Fats +48.8%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rosemary
Rosemary
0
:
3
Tofu
Tofu
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +65.9%
Contains more Polyunsaturated fat +446.2%
Rosemary
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +65.9%
Contains more Polyunsaturated fat +446.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rosemary Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rosemary Tofu Opinion
Net carbs 6.6g 0.48g Rosemary
Protein 3.31g 17.27g Tofu
Fats 5.86g 8.72g Tofu
Carbs 20.7g 2.78g Rosemary
Calories 131kcal 144kcal Tofu
Fiber 14.1g 2.3g Rosemary
Calcium 317mg 683mg Tofu
Iron 6.65mg 2.66mg Rosemary
Magnesium 91mg 58mg Rosemary
Phosphorus 66mg 190mg Tofu
Potassium 668mg 237mg Rosemary
Sodium 26mg 14mg Tofu
Zinc 0.93mg 1.57mg Tofu
Copper 0.301mg 0.378mg Tofu
Manganese 0.96mg 1.181mg Tofu
Selenium 17.4µg Tofu
Vitamin A 2924IU 166IU Rosemary
Vitamin A RAE 146µg Rosemary
Vitamin C 21.8mg 0.2mg Rosemary
Vitamin B1 0.036mg 0.158mg Tofu
Vitamin B2 0.152mg 0.102mg Rosemary
Vitamin B3 0.912mg 0.381mg Rosemary
Vitamin B5 0.804mg 0.133mg Rosemary
Vitamin B6 0.336mg 0.092mg Rosemary
Folate 109µg 29µg Rosemary
Tryptophan 0.051mg 0.235mg Tofu
Threonine 0.136mg 0.785mg Tofu
Isoleucine 0.136mg 0.849mg Tofu
Leucine 0.249mg 1.392mg Tofu
Lysine 0.143mg 0.883mg Tofu
Methionine 0.047mg 0.211mg Tofu
Phenylalanine 0.169mg 0.835mg Tofu
Valine 0.165mg 0.87mg Tofu
Histidine 0.066mg 0.431mg Tofu
Saturated Fat 2.838g 1.261g Tofu
Monounsaturated Fat 1.16g 1.925g Tofu
Polyunsaturated fat 0.901g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Rosemary
11%
Tofu
Minerals Daily Need Coverage Score
75%
Rosemary
87%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.577g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 55)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.