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Tofu vs. Tarragon — In-Depth Nutrition Comparison

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What are the differences between Tofu and Tarragon?

  • Tarragon is richer than Tofu in Iron, Manganese, Vitamin B6, Vitamin B2, Potassium, Magnesium, Folate, Vitamin C, Vitamin B3, and Calcium.
  • Tarragon's daily need coverage for Iron is 371% more.

We used Tofu, raw, firm, prepared with calcium sulfate and Spices, tarragon, dried types in this article.

Infographic

Tofu vs Tarragon 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
2
:
Contains less Sodium -77.4%
Contains more Selenium +295.5%
Contains more Calcium +66.8%
Contains more Iron +1114.3%
Contains more Magnesium +498.3%
Contains more Phosphorus +64.7%
Contains more Potassium +1174.3%
Contains more Zinc +148.4%
Contains more Copper +79.1%
Contains more Manganese +574.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 342% 1212% 248% 135% 267% 9% 107% 226% 1040% 24%
Contains less Sodium -77.4%
Contains more Selenium +295.5%
Contains more Calcium +66.8%
Contains more Iron +1114.3%
Contains more Magnesium +498.3%
Contains more Phosphorus +64.7%
Contains more Potassium +1174.3%
Contains more Zinc +148.4%
Contains more Copper +79.1%
Contains more Manganese +574.6%

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
1
:
Contains more Vitamin A +2430.1%
Contains more Vitamin C +24900%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +1212.7%
Contains more Vitamin B3 +2249.1%
Contains more Vitamin B6 +2519.6%
Contains more Folate +844.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 167% 63% 309% 168% 0% 557% 206% 0% 0%
Contains more Vitamin A +2430.1%
Contains more Vitamin C +24900%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +1212.7%
Contains more Vitamin B3 +2249.1%
Contains more Vitamin B6 +2519.6%
Contains more Folate +844.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
2
:
Contains more Fats +20.4%
Contains more Water +802.2%
Contains more Protein +31.8%
Contains more Carbs +1706.5%
Contains more Other +759.3%
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
23% 7% 50% 8% 12%
Protein: 22.77 g
Fats: 7.24 g
Carbs: 50.22 g
Water: 7.74 g
Other: 12.03 g
Contains more Fats +20.4%
Contains more Water +802.2%
Contains more Protein +31.8%
Contains more Carbs +1706.5%
Contains more Other +759.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
3
:
Contains less Saturated Fat -33%
Contains more Monounsaturated Fat +306.1%
Contains more Polyunsaturated fat +33.1%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
31% 8% 61%
Saturated Fat: 1.881 g
Monounsaturated Fat: 0.474 g
Polyunsaturated fat: 3.698 g
Contains less Saturated Fat -33%
Contains more Monounsaturated Fat +306.1%
Contains more Polyunsaturated fat +33.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Tarragon
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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Tarragon Opinion
Net carbs 0.48g 42.82g Tarragon
Protein 17.27g 22.77g Tarragon
Fats 8.72g 7.24g Tofu
Carbs 2.78g 50.22g Tarragon
Calories 144kcal 295kcal Tarragon
Fiber 2.3g 7.4g Tarragon
Calcium 683mg 1139mg Tarragon
Iron 2.66mg 32.3mg Tarragon
Magnesium 58mg 347mg Tarragon
Phosphorus 190mg 313mg Tarragon
Potassium 237mg 3020mg Tarragon
Sodium 14mg 62mg Tofu
Zinc 1.57mg 3.9mg Tarragon
Copper 0.378mg 0.677mg Tarragon
Manganese 1.181mg 7.967mg Tarragon
Selenium 17.4µg 4.4µg Tofu
Vitamin A 166IU 4200IU Tarragon
Vitamin A RAE 210µg Tarragon
Vitamin C 0.2mg 50mg Tarragon
Vitamin B1 0.158mg 0.251mg Tarragon
Vitamin B2 0.102mg 1.339mg Tarragon
Vitamin B3 0.381mg 8.95mg Tarragon
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg 2.41mg Tarragon
Folate 29µg 274µg Tarragon
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 1.881g Tofu
Monounsaturated Fat 1.925g 0.474g Tofu
Polyunsaturated fat 4.921g 3.698g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Tarragon
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
143%
Tarragon
Minerals Daily Need Coverage Score
87%
Tofu
360%
Tarragon

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.62g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $6)
Which food is lower in glycemic index?
Tarragon
Tarragon is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Tarragon
Tarragon is relatively richer in minerals
Which food is richer in vitamins?
Tarragon
Tarragon 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)

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. Tarragon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170937/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.