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Tofu vs Rosemary - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.147g)
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 contains less Sugars?
Rosemary
Rosemary contains less Sugars (difference - 0.62g)
Which food is richer in minerals?
Rosemary
Rosemary 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.
Tofu Rosemary
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars 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
Tofu Rosemary
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
4
Tofu
34
Rosemary
Mineral Summary Score
38
Tofu
52
Rosemary

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
Tofu
3
:
Contains more Calcium +10.4%
Contains more Phosphorus +47%
Contains less Sodium -73.1%
Contains more Iron +24.1%
Contains more Potassium +452.1%
Contains more Magnesium +203.3%
Contains more Copper +56%
Contains more Zinc +16.3%
Equal in Calcium - 317
Contains more Calcium +10.4%
Contains more Phosphorus +47%
Contains less Sodium -73.1%
Contains more Iron +24.1%
Contains more Potassium +452.1%
Contains more Magnesium +203.3%
Contains more Copper +56%
Contains more Zinc +16.3%
Equal in Calcium - 317

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
Tofu
3
:
Contains more Vitamin B1 +125%
Contains more Vitamin C +21700%
Contains more Vitamin A +3340%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +367.7%
Contains more Vitamin B5 +1082.4%
Contains more Vitamin B6 +614.9%
Contains more Vitamin B1 +125%
Contains more Vitamin C +21700%
Contains more Vitamin A +3340%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +367.7%
Contains more Vitamin B5 +1082.4%
Contains more Vitamin B6 +614.9%

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
48%
Tofu
20%
Rosemary
Carbohydrates
2%
Tofu
21%
Rosemary
Fats
22%
Tofu
27%
Rosemary

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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 Tofu Rosemary Opinion
Calories 76 131 Rosemary
Protein 8.08 3.31 Tofu
Fats 4.78 5.86 Rosemary
Vitamin C 0.1 21.8 Rosemary
Carbs 1.87 20.7 Rosemary
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 6.65 Rosemary
Calcium 350 317 Tofu
Potassium 121 668 Rosemary
Magnesium 30 91 Rosemary
Sugars 0.62 Tofu
Fiber 0.3 14.1 Rosemary
Copper 0.193 0.301 Rosemary
Zinc 0.8 0.93 Rosemary
Starch
Phosphorus 97 66 Tofu
Sodium 7 26 Tofu
Vitamin A 85 2924 Rosemary
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.036 Tofu
Vitamin B2 0.052 0.152 Rosemary
Vitamin B3 0.195 0.912 Rosemary
Vitamin B5 0.068 0.804 Rosemary
Vitamin B6 0.047 0.336 Rosemary
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.691 2.838 Tofu
Monounsaturated Fat 1.056 1.16 Rosemary
Polyunsaturated fat 2.699 0.901 Tofu
Tryptophan 0.12 0.051 Tofu
Threonine 0.402 0.136 Tofu
Isoleucine 0.435 0.136 Tofu
Leucine 0.713 0.249 Tofu
Lysine 0.452 0.143 Tofu
Methionine 0.108 0.047 Tofu
Phenylalanine 0.428 0.169 Tofu
Valine 0.446 0.165 Tofu
Histidine 0.221 0.066 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.