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  6. Tofu vs. Rosemary

Tofu vs. Rosemary — In-Depth Nutrition Comparison

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How are Tofu and Rosemary different?

  • Tofu is higher in Calcium, Phosphorus, and Vitamin B1, however, Rosemary is richer in Iron, Fiber, Vitamin C, Folate, Vitamin B6, Vitamin B5, and Potassium.
  • Daily need coverage for Iron from Rosemary is 50% higher.
  • Tofu contains 4 times more Vitamin B1 than Rosemary. While Tofu contains 0.158mg of Vitamin B1, Rosemary contains only 0.036mg.

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

Infographic

Tofu vs Rosemary 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
7
:
3
Rosemary
Rosemary
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%
Contains more Iron +150%
Contains more Magnesium +56.9%
Contains more Potassium +181.9%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Rosemary
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
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%
Contains more Iron +150%
Contains more Magnesium +56.9%
Contains more Potassium +181.9%

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
Rosemary
Rosemary
Contains more Vitamin B1 +338.9%
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%
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%
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%
Contains more Vitamin B1 +338.9%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Rosemary
Rosemary
Contains more Protein +421.8%
Contains more Fats +48.8%
Contains more Carbs +644.6%
Contains more Other +68.6%
Equal in Water - 67.77
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
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
Contains more Protein +421.8%
Contains more Fats +48.8%
Contains more Carbs +644.6%
Contains more Other +68.6%
Equal in Water - 67.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
:
0
Rosemary
Rosemary
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +65.9%
Contains more Polyunsaturated fat +446.2%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Rosemary
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 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.
Tofu Rosemary
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 Tofu Rosemary Opinion
Net carbs 0.48g 6.6g Rosemary
Protein 17.27g 3.31g Tofu
Fats 8.72g 5.86g Tofu
Carbs 2.78g 20.7g Rosemary
Calories 144kcal 131kcal Tofu
Fiber 2.3g 14.1g Rosemary
Calcium 683mg 317mg Tofu
Iron 2.66mg 6.65mg Rosemary
Magnesium 58mg 91mg Rosemary
Phosphorus 190mg 66mg Tofu
Potassium 237mg 668mg Rosemary
Sodium 14mg 26mg Tofu
Zinc 1.57mg 0.93mg Tofu
Copper 0.378mg 0.301mg Tofu
Manganese 1.181mg 0.96mg Tofu
Selenium 17.4µg Tofu
Vitamin A 166IU 2924IU Rosemary
Vitamin A RAE 146µg Rosemary
Vitamin C 0.2mg 21.8mg Rosemary
Vitamin B1 0.158mg 0.036mg Tofu
Vitamin B2 0.102mg 0.152mg Rosemary
Vitamin B3 0.381mg 0.912mg Rosemary
Vitamin B5 0.133mg 0.804mg Rosemary
Vitamin B6 0.092mg 0.336mg Rosemary
Folate 29µg 109µg Rosemary
Tryptophan 0.235mg 0.051mg Tofu
Threonine 0.785mg 0.136mg Tofu
Isoleucine 0.849mg 0.136mg Tofu
Leucine 1.392mg 0.249mg Tofu
Lysine 0.883mg 0.143mg Tofu
Methionine 0.211mg 0.047mg Tofu
Phenylalanine 0.835mg 0.169mg Tofu
Valine 0.87mg 0.165mg Tofu
Histidine 0.431mg 0.066mg Tofu
Saturated Fat 1.261g 2.838g Tofu
Monounsaturated Fat 1.925g 1.16g Tofu
Polyunsaturated fat 4.921g 0.901g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Rosemary
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
43%
Rosemary
Minerals Daily Need Coverage Score
87%
Tofu
75%
Rosemary

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