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  6. Tofu vs. Fireweed

Tofu vs. Fireweed — In-Depth Nutrition Comparison

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Differences between Tofu and Fireweed

  • Tofu has more Selenium, Calcium, and Phosphorus, while Fireweed has more Manganese, Vitamin B6, Fiber, Vitamin B3, Vitamin B5, Magnesium, and Folate.
  • Fireweed's daily need coverage for Manganese is 240% higher.
  • Fireweed contains 19 times less Selenium than Tofu. Tofu contains 17.4µg of Selenium, while Fireweed contains 0.9µg.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Fireweed, leaves, raw.

Infographic

Tofu vs Fireweed 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.
Tofu
Tofu
6
:
4
Fireweed
Fireweed
Contains more Calcium +59.2%
Contains more Iron +10.8%
Contains more Phosphorus +75.9%
Contains less Sodium -58.8%
Contains more Copper +18.1%
Contains more Selenium +1833.3%
Contains more Magnesium +169%
Contains more Potassium +108.4%
Contains more Zinc +69.4%
Contains more Manganese +467.7%
Equal in Iron - 2.4
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Fireweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 129% 90% 112% 47% 44% 5% 73% 107% 875% 5%
Contains more Calcium +59.2%
Contains more Iron +10.8%
Contains more Phosphorus +75.9%
Contains less Sodium -58.8%
Contains more Copper +18.1%
Contains more Selenium +1833.3%
Contains more Magnesium +169%
Contains more Potassium +108.4%
Contains more Zinc +69.4%
Contains more Manganese +467.7%
Equal in Iron - 2.4

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.
Tofu
Tofu
1
:
7
Fireweed
Fireweed
Contains more Vitamin B1 +378.8%
Contains more Vitamin A +2067.5%
Contains more Vitamin C +1000%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B3 +1126.8%
Contains more Vitamin B5 +919.5%
Contains more Vitamin B6 +587%
Contains more Folate +286.2%
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%
Fireweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 216% 0% 0% 8% 9% 32% 88% 82% 146% 85% 0% 0%
Contains more Vitamin B1 +378.8%
Contains more Vitamin A +2067.5%
Contains more Vitamin C +1000%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B3 +1126.8%
Contains more Vitamin B5 +919.5%
Contains more Vitamin B6 +587%
Contains more Folate +286.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Fireweed
Fireweed
Contains more Protein +266.7%
Contains more Fats +217.1%
Contains more Carbs +591.4%
Contains more Other +81.4%
Equal in Water - 70.78
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
Fireweed
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Contains more Protein +266.7%
Contains more Fats +217.1%
Contains more Carbs +591.4%
Contains more Other +81.4%
Equal in Water - 70.78

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Fireweed Opinion
Net carbs 0.48g 8.62g Fireweed
Protein 17.27g 4.71g Tofu
Fats 8.72g 2.75g Tofu
Carbs 2.78g 19.22g Fireweed
Calories 144kcal 103kcal Tofu
Fiber 2.3g 10.6g Fireweed
Calcium 683mg 429mg Tofu
Iron 2.66mg 2.4mg Tofu
Magnesium 58mg 156mg Fireweed
Phosphorus 190mg 108mg Tofu
Potassium 237mg 494mg Fireweed
Sodium 14mg 34mg Tofu
Zinc 1.57mg 2.66mg Fireweed
Copper 0.378mg 0.32mg Tofu
Manganese 1.181mg 6.704mg Fireweed
Selenium 17.4µg 0.9µg Tofu
Vitamin A 166IU 3598IU Fireweed
Vitamin A RAE 180µg Fireweed
Vitamin C 0.2mg 2.2mg Fireweed
Vitamin B1 0.158mg 0.033mg Tofu
Vitamin B2 0.102mg 0.137mg Fireweed
Vitamin B3 0.381mg 4.674mg Fireweed
Vitamin B5 0.133mg 1.356mg Fireweed
Vitamin B6 0.092mg 0.632mg Fireweed
Folate 29µg 112µg Fireweed
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 1.261g Fireweed
Monounsaturated Fat 1.925g Tofu
Polyunsaturated fat 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fireweed
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
11%
Tofu
55%
Fireweed
Minerals Daily Need Coverage Score
87%
Tofu
148%
Fireweed

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 20mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 1.261g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Fireweed
Fireweed 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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.