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Basil vs. Tofu — In-Depth Nutrition Comparison

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Differences between basil and tofu

  • Basil has more vitamin K, vitamin A, manganese, copper, vitamin C, folate, and vitamin B6, while tofu has more iron, calcium, and selenium.
  • Basil's daily need coverage for vitamin K is 344% higher.
  • Tofu contains 180 times less vitamin C than basil. Basil contains 18mg of vitamin C, while tofu contains 0.1mg.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of basil is 70.

The food types used in this comparison are Basil, fresh and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Basil 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.
Basil
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +143.8%
Contains more CopperCopper +99.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +89.8%
Contains more CalciumCalcium +97.7%
Contains more IronIron +69.1%
Contains more PhosphorusPhosphorus +73.2%
Contains more SeleniumSelenium +2866.7%
~equal in Zinc ~0.8mg

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.
Basil
9
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Tofu
2
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +17900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7900%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +362.6%
Contains more Vitamin B5Vitamin B5 +207.4%
Contains more Vitamin B6Vitamin B6 +229.8%
Contains more Vitamin KVitamin K +17183.3%
Contains more FolateFolate +353.3%
Contains more Vitamin B1Vitamin B1 +138.2%
Contains more CholineCholine +152.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +41.7%
Contains more OtherOther +108.3%
Contains more ProteinProtein +156.5%
Contains more FatsFats +646.9%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +1100%
Contains more Poly. FatPolyunsaturated fat +593.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Tofu
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Basil Tofu DV% diff.
Vitamin K 414.8µg 2.4µg 344%
Vitamin A 264µg 29%
Iron 3.17mg 5.36mg 27%
Manganese 1.148mg 0.605mg 24%
Copper 0.385mg 0.193mg 21%
Vitamin C 18mg 0.1mg 20%
Calcium 177mg 350mg 17%
Selenium 0.3µg 8.9µg 16%
Polyunsaturated fat 0.389g 2.699g 15%
Folate 68µg 15µg 13%
Protein 3.15g 8.08g 10%
Vitamin B6 0.155mg 0.047mg 8%
Magnesium 64mg 30mg 8%
Fats 0.64g 4.78g 6%
Phosphorus 56mg 97mg 6%
Vitamin E 0.8mg 0.01mg 5%
Fiber 1.6g 0.3g 5%
Potassium 295mg 121mg 5%
Vitamin B3 0.902mg 0.195mg 4%
Vitamin B1 0.034mg 0.081mg 4%
Choline 11.4mg 28.8mg 3%
Saturated fat 0.041g 0.691g 3%
Calories 23kcal 76kcal 3%
Vitamin B5 0.209mg 0.068mg 3%
Vitamin B2 0.076mg 0.052mg 2%
Monounsaturated fat 0.088g 1.056g 2%
Carbs 2.65g 1.87g 0%
Net carbs 1.05g 1.57g N/A
Sugar 0.3g 0.62g N/A
Zinc 0.81mg 0.8mg 0%
Sodium 4mg 7mg 0%
Tryptophan 0.039mg 0.12mg 0%
Threonine 0.104mg 0.402mg 0%
Isoleucine 0.104mg 0.435mg 0%
Leucine 0.191mg 0.713mg 0%
Lysine 0.11mg 0.452mg 0%
Methionine 0.036mg 0.108mg 0%
Phenylalanine 0.13mg 0.428mg 0%
Valine 0.127mg 0.446mg 0%
Histidine 0.051mg 0.221mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
104%
Basil
6%
Tofu
Minerals Daily Need Coverage Score
57%
Basil
59%
Tofu

Comparison summary

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 - $2.8)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 0.65g)
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.