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Tofu nutrition chart, glycemic index and rich nutrients

Tofu, raw, regular, prepared with calcium sulfate
*all the values are displayed for the amount of 100 grams

What is Tofu rich in: TOP 5 nutrients.

Tofu
richer than 92% foods
richer than 90% foods
richer than 74% foods
richer than 68% foods
richer than 67% foods
92% Calcium
90% Iron
74% Polyunsaturated fat
68% Copper
67% Magnesium
Explanation: This food contains more Calcium than 92% of foods. More importantly, although there are several foods (8%) which contain more Calcium, this food itself is rich in Calcium more than it is in any other nutrient. Similarly it is relatively rich in Iron, Polyunsaturated fat, Copper and Magnesium

Tofu Glycemic index (GI)

15
Similar food data
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16 Soybean Soybean
15 Tempeh Tempeh

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 16%
8.08 g of 50 g
16%
Fats:
Daily Value: 7%
4.78 g of 65 g
7%
Carbs:
Daily Value: 1%
1.87 g of 300 g
1%
Water:
Daily Value: 4%
84.55 g of 2,000 g
4%
Other:
0.72 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 76
% Daily Value*
8%
Total Fat 5g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
1%
TotalCarbohydrate 2g
0%
Dietary Fiber 0g
Total Sugars 1g
Includes 1g Added Sugars
Protein 8g
Vitamin D 0mcg 0%

Calcium 350mg 35%

Iron 5mg 28%

Potassium 121mg 3%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 350 mg of 1,000 mg 35%
Iron: 5.36 mg of 18 mg 30%
Magnesium: 30 mg of 400 mg 8%
Phosphorus: 97 mg of 1,000 mg 10%
Potassium: 121 mg of 3,500 mg 3%
Sodium: 7 mg of 2,400 mg 0%
Zinc: 0.8 mg of 15 mg 5%
Copper: 0.193 mg of 2 mg 10%
Manganese: 0.605 mg of 2 mg 30%
Selenium: 8.9 µg of 70 µg 13%
Choline: 28.8 mg of 550 mg 5%

Mineral chart - relative view

Calcium
350 mg
TOP 8%
Iron
5.36 mg
TOP 10%
Copper
0.193 mg
TOP 32%
Magnesium
30 mg
TOP 33%
Manganese
0.605 mg
TOP 36%
Zinc
0.8 mg
TOP 58%
Selenium
8.9 mg
TOP 61%
Phosphorus
97 mg
TOP 65%
Choline
28.8 mg
TOP 71%
Potassium
121 mg
TOP 78%
Sodium
7 mg
TOP 87%

Vitamin coverage chart

Vitamin A: 85 IU of 5,000 IU 2%
Vitamin E : 0.01 mg of 20 mg 0%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 0.1 mg of 60 mg 0%
Vitamin B1: 0.081 mg of 2 mg 5%
Vitamin B2: 0.052 mg of 2 mg 3%
Vitamin B3: 0.195 mg of 20 mg 1%
Vitamin B5: 0.068 mg of 10 mg 1%
Vitamin B6: 0.047 mg of 2 mg 2%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 2.4 µg of 80 µg 3%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
85 µg
TOP 44%
Vitamin C
0.1 µg
TOP 53%
Vitamin B1
0.081 µg
TOP 55%
Vitamin K
2.4 µg
TOP 63%
Vitamin B6
0.047 µg
TOP 80%
Vitamin B2
0.052 µg
TOP 81%
Vitamin B3
0.195 µg
TOP 88%
Vitamin B5
0.068 µg
TOP 92%
Vitamin E
0.01 µg
TOP 95%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 120 mg of 280 mg 43%
Threonine: 402 mg of 1,050 mg 38%
Isoleucine: 435 mg of 1,400 mg 31%
Leucine: 713 mg of 2,730 mg 26%
Lysine: 452 mg of 2,100 mg 22%
Methionine: 108 mg of 1,050 mg 10%
Phenylalanine: 428 mg of 1,750 mg 24%
Valine: 446 mg of 1,820 mg 25%
Histidine: 221 mg of 700 mg 32%

Fat type information

Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
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.