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  6. Balsamic vinegar vs. Tofu

Balsamic vinegar vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between balsamic vinegar and tofu

  • Tofu is higher than balsamic vinegar in calcium, manganese, copper, phosphorus, iron, zinc, and magnesium.
  • Tofu covers your daily calcium needs 66% more than balsamic vinegar.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Vinegar, balsamic and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Balsamic vinegar vs Tofu infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +2429.6%
Contains more PotassiumPotassium +111.6%
Contains more IronIron +269.4%
Contains more CopperCopper +1353.8%
Contains more ZincZinc +1862.5%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -39.1%
Contains more ManganeseManganese +801.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tofu
Tofu
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Balsamic vinegar Tofu DV% diff.
Calcium 27mg 683mg 66%
Manganese 0.131mg 1.181mg 46%
Copper 0.026mg 0.378mg 39%
Protein 0.49g 17.27g 34%
Polyunsaturated fat 4.921g 33%
Selenium 17.4µg 32%
Iron 0.72mg 2.66mg 24%
Phosphorus 19mg 190mg 24%
Zinc 0.08mg 1.57mg 14%
Vitamin B1 0.158mg 13%
Fats 0g 8.72g 13%
Magnesium 12mg 58mg 11%
Fructose 7.38g 9%
Fiber 2.3g 9%
Vitamin B2 0.102mg 8%
Folate 29µg 7%
Vitamin B6 0.092mg 7%
Saturated fat 0g 1.261g 6%
Monounsaturated fat 1.925g 5%
Carbs 17.03g 2.78g 5%
Potassium 112mg 237mg 4%
Calories 88kcal 144kcal 3%
Vitamin B5 0.133mg 3%
Vitamin B3 0.381mg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 17.03g 0.48g N/A
Sugar 14.95g N/A
Sodium 23mg 14mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +512.6%
Contains more OtherOther +330.7%
Contains more ProteinProtein +3424.5%
Contains more FatsFats +∞%
~equal in Water ~69.83g

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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. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.