Beetroot vs. Tofu — In-Depth Nutrition Comparison
Compare
What are the differences between beetroot and tofu?
- Beetroot is higher in folate, fiber, potassium, and vitamin C, yet tofu is higher in iron, calcium, selenium, copper, manganese, and phosphorus.
- Tofu's daily need coverage for iron is 57% more.
- Beetroot has 49 times more vitamin C than tofu. While beetroot has 4.9mg of vitamin C, tofu has only 0.1mg.
- The glycemic index of tofu is lower.
We used Beets, raw and Tofu, raw, regular, prepared with calcium sulfate types in this article.
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 | +168.6% |
| Contains more MagnesiumMagnesium | +30.4% |
| Contains more CalciumCalcium | +2087.5% |
| Contains more IronIron | +570% |
| Contains more CopperCopper | +157.3% |
| Contains more ZincZinc | +128.6% |
| Contains more PhosphorusPhosphorus | +142.5% |
| Contains less SodiumSodium | -91% |
| Contains more ManganeseManganese | +83.9% |
| Contains more SeleniumSelenium | +1171.4% |
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 | +4800% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B3Vitamin B3 | +71.3% |
| Contains more Vitamin B5Vitamin B5 | +127.9% |
| Contains more Vitamin B6Vitamin B6 | +42.6% |
| Contains more FolateFolate | +626.7% |
| Contains more Vitamin B1Vitamin B1 | +161.3% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin KVitamin K | +1100% |
| Contains more CholineCholine | +380% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.8mg | 5.36mg | 57% |
| Calcium | 16mg | 350mg | 33% |
| Folate | 109µg | 15µg | 24% |
| Polyunsaturated fat | 0.06g | 2.699g | 18% |
| Selenium | 0.7µg | 8.9µg | 15% |
| Protein | 1.61g | 8.08g | 13% |
| Copper | 0.075mg | 0.193mg | 13% |
| Manganese | 0.329mg | 0.605mg | 12% |
| Fiber | 2.8g | 0.3g | 10% |
| Phosphorus | 40mg | 97mg | 8% |
| Fats | 0.17g | 4.78g | 7% |
| Potassium | 325mg | 121mg | 6% |
| Vitamin C | 4.9mg | 0.1mg | 5% |
| Choline | 6mg | 28.8mg | 4% |
| Vitamin B1 | 0.031mg | 0.081mg | 4% |
| Zinc | 0.35mg | 0.8mg | 4% |
| Sodium | 78mg | 7mg | 3% |
| Saturated fat | 0.027g | 0.691g | 3% |
| Monounsaturated fat | 0.032g | 1.056g | 3% |
| Carbs | 9.56g | 1.87g | 3% |
| Vitamin B6 | 0.067mg | 0.047mg | 2% |
| Vitamin K | 0.2µg | 2.4µg | 2% |
| Calories | 43kcal | 76kcal | 2% |
| Magnesium | 23mg | 30mg | 2% |
| Vitamin B5 | 0.155mg | 0.068mg | 2% |
| Vitamin B3 | 0.334mg | 0.195mg | 1% |
| Vitamin B2 | 0.04mg | 0.052mg | 1% |
| Net carbs | 6.76g | 1.57g | N/A |
| Sugar | 6.76g | 0.62g | N/A |
| Vitamin E | 0.04mg | 0.01mg | 0% |
| Vitamin A | 2µg | 0% | |
| Tryptophan | 0.019mg | 0.12mg | 0% |
| Threonine | 0.047mg | 0.402mg | 0% |
| Isoleucine | 0.048mg | 0.435mg | 0% |
| Leucine | 0.068mg | 0.713mg | 0% |
| Lysine | 0.058mg | 0.452mg | 0% |
| Methionine | 0.018mg | 0.108mg | 0% |
| Phenylalanine | 0.046mg | 0.428mg | 0% |
| Valine | 0.056mg | 0.446mg | 0% |
| Histidine | 0.021mg | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +411.2% |
| Contains more OtherOther | +50% |
| Contains more ProteinProtein | +401.9% |
| Contains more FatsFats | +2711.8% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.1% |
| Contains more Mono. FatMonounsaturated fat | +3200% |
| Contains more Poly. FatPolyunsaturated fat | +4398.3% |