Basil vs. Tofu — In-Depth Nutrition Comparison
Compare
Significant differences between basil and tofu
- Basil has more vitamin A, vitamin C, folate, and iron; however, tofu is richer in calcium, selenium, phosphorus, vitamin B1, and zinc.
- Basil covers your daily vitamin A needs 102% more than tofu.
- Tofu has 90 times less vitamin C than basil. Basil has 18mg of vitamin C, while tofu has 0.2mg.
- Basil contains less saturated fat.
- Basil has a higher glycemic index. The glycemic index of basil is 70, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Basil, fresh and Tofu, raw, firm, prepared with calcium sulfate.
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.
| Contains more PotassiumPotassium | +24.5% |
| Contains more IronIron | +19.2% |
| Contains less SodiumSodium | -71.4% |
| Contains more CalciumCalcium | +285.9% |
| Contains more ZincZinc | +93.8% |
| Contains more PhosphorusPhosphorus | +239.3% |
| Contains more SeleniumSelenium | +5700% |
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.
| Contains more Vitamin CVitamin C | +8900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +136.7% |
| Contains more Vitamin B5Vitamin B5 | +57.1% |
| Contains more Vitamin B6Vitamin B6 | +68.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +134.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +364.7% |
| Contains more Vitamin B2Vitamin B2 | +34.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 414.8µg | 346% | |
| Calcium | 177mg | 683mg | 51% |
| Selenium | 0.3µg | 17.4µg | 31% |
| Polyunsaturated fat | 0.389g | 4.921g | 30% |
| Vitamin A | 264µg | 29% | |
| Protein | 3.15g | 17.27g | 28% |
| Vitamin C | 18mg | 0.2mg | 20% |
| Phosphorus | 56mg | 190mg | 19% |
| Fats | 0.64g | 8.72g | 12% |
| Vitamin B1 | 0.034mg | 0.158mg | 10% |
| Folate | 68µg | 29µg | 10% |
| Zinc | 0.81mg | 1.57mg | 7% |
| Saturated fat | 0.041g | 1.261g | 6% |
| Calories | 23kcal | 144kcal | 6% |
| Iron | 3.17mg | 2.66mg | 6% |
| Vitamin E | 0.8mg | 5% | |
| Monounsaturated fat | 0.088g | 1.925g | 5% |
| Vitamin B6 | 0.155mg | 0.092mg | 5% |
| Fiber | 1.6g | 2.3g | 3% |
| Vitamin B3 | 0.902mg | 0.381mg | 3% |
| Choline | 11.4mg | 2% | |
| Potassium | 295mg | 237mg | 2% |
| Vitamin B2 | 0.076mg | 0.102mg | 2% |
| Vitamin B5 | 0.209mg | 0.133mg | 2% |
| Magnesium | 64mg | 58mg | 1% |
| Copper | 0.385mg | 0.378mg | 1% |
| Manganese | 1.148mg | 1.181mg | 1% |
| Carbs | 2.65g | 2.78g | 0% |
| Net carbs | 1.05g | 0.48g | N/A |
| Sugar | 0.3g | N/A | |
| Sodium | 4mg | 14mg | 0% |
| Tryptophan | 0.039mg | 0.235mg | 0% |
| Threonine | 0.104mg | 0.785mg | 0% |
| Isoleucine | 0.104mg | 0.849mg | 0% |
| Leucine | 0.191mg | 1.392mg | 0% |
| Lysine | 0.11mg | 0.883mg | 0% |
| Methionine | 0.036mg | 0.211mg | 0% |
| Phenylalanine | 0.13mg | 0.835mg | 0% |
| Valine | 0.127mg | 0.87mg | 0% |
| Histidine | 0.051mg | 0.431mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +31.8% |
| Contains more ProteinProtein | +448.3% |
| Contains more FatsFats | +1262.5% |
~equal in
Carbs
~2.78g
~equal in
Other
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.7% |
| Contains more Mono. FatMonounsaturated fat | +2087.5% |
| Contains more Poly. FatPolyunsaturated fat | +1165% |
