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  6. Tofu vs. Oregano

Tofu vs. Oregano — In-Depth Nutrition Comparison

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Summary of differences between Tofu and Oregano

  • Tofu has less Iron, Manganese, Fiber, Calcium, Vitamin B6, Folate, Magnesium, Vitamin B2, Potassium, and Copper than Oregano.
  • Oregano covers your daily need of Iron 427% more than Tofu.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Spices, oregano, dried.

Infographic

Tofu vs Oregano 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
3
:
7
Oregano
Oregano
Contains more Phosphorus +28.4%
Contains less Sodium -44%
Contains more Selenium +286.7%
Contains more Calcium +133.8%
Contains more Iron +1283.5%
Contains more Magnesium +365.5%
Contains more Potassium +431.6%
Contains more Zinc +71.3%
Contains more Copper +67.5%
Contains more Manganese +322.5%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Oregano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Contains more Phosphorus +28.4%
Contains less Sodium -44%
Contains more Selenium +286.7%
Contains more Calcium +133.8%
Contains more Iron +1283.5%
Contains more Magnesium +365.5%
Contains more Potassium +431.6%
Contains more Zinc +71.3%
Contains more Copper +67.5%
Contains more Manganese +322.5%

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
0
:
10
Oregano
Oregano
Contains more Vitamin A +924.7%
Contains more Vitamin C +1050%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +417.6%
Contains more Vitamin B3 +1117.8%
Contains more Vitamin B5 +592.5%
Contains more Vitamin B6 +1034.8%
Contains more Folate +717.2%
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%
Oregano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Contains more Vitamin A +924.7%
Contains more Vitamin C +1050%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +417.6%
Contains more Vitamin B3 +1117.8%
Contains more Vitamin B5 +592.5%
Contains more Vitamin B6 +1034.8%
Contains more Folate +717.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Oregano
Oregano
Contains more Protein +91.9%
Contains more Fats +103.7%
Contains more Water +603.2%
Contains more Carbs +2379.1%
Contains more Other +462.1%
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
Oregano
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more Protein +91.9%
Contains more Fats +103.7%
Contains more Water +603.2%
Contains more Carbs +2379.1%
Contains more Other +462.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
:
0
Oregano
Oregano
Contains less Saturated Fat -18.7%
Contains more Monounsaturated Fat +168.9%
Contains more Polyunsaturated fat +259.5%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Oregano
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Contains less Saturated Fat -18.7%
Contains more Monounsaturated Fat +168.9%
Contains more Polyunsaturated fat +259.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Oregano Opinion
Net carbs 0.48g 26.42g Oregano
Protein 17.27g 9g Tofu
Fats 8.72g 4.28g Tofu
Carbs 2.78g 68.92g Oregano
Calories 144kcal 265kcal Oregano
Fructose 1.13g Oregano
Sugar 4.09g Tofu
Fiber 2.3g 42.5g Oregano
Calcium 683mg 1597mg Oregano
Iron 2.66mg 36.8mg Oregano
Magnesium 58mg 270mg Oregano
Phosphorus 190mg 148mg Tofu
Potassium 237mg 1260mg Oregano
Sodium 14mg 25mg Tofu
Zinc 1.57mg 2.69mg Oregano
Copper 0.378mg 0.633mg Oregano
Manganese 1.181mg 4.99mg Oregano
Selenium 17.4µg 4.5µg Tofu
Vitamin A 166IU 1701IU Oregano
Vitamin A RAE 85µg Oregano
Vitamin E 18.26mg Oregano
Vitamin C 0.2mg 2.3mg Oregano
Vitamin B1 0.158mg 0.177mg Oregano
Vitamin B2 0.102mg 0.528mg Oregano
Vitamin B3 0.381mg 4.64mg Oregano
Vitamin B5 0.133mg 0.921mg Oregano
Vitamin B6 0.092mg 1.044mg Oregano
Folate 29µg 237µg Oregano
Vitamin K 621.7µg Oregano
Tryptophan 0.235mg 0.203mg Tofu
Threonine 0.785mg 0.322mg Tofu
Isoleucine 0.849mg 0.441mg Tofu
Leucine 1.392mg 0.78mg Tofu
Lysine 0.883mg 0.5mg Tofu
Methionine 0.211mg 0.127mg Tofu
Phenylalanine 0.835mg 0.449mg Tofu
Valine 0.87mg 0.585mg Tofu
Histidine 0.431mg 0.144mg Tofu
Saturated Fat 1.261g 1.551g Tofu
Monounsaturated Fat 1.925g 0.716g Tofu
Polyunsaturated fat 4.921g 1.369g Tofu
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Oregano
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
230%
Oregano
Minerals Daily Need Coverage Score
87%
Tofu
319%
Oregano

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.29g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4.6)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.