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  6. Broccoli vs. Tofu

Broccoli vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Broccoli and Tofu?

  • Broccoli is higher in Vitamin C, Vitamin K, Folate, Vitamin B5, and Vitamin B6, yet Tofu is higher in Iron, Calcium, Manganese, Copper, and Selenium.
  • Broccoli's daily need coverage for Vitamin C is 99% more.
  • Broccoli has 42 times more Vitamin K than Tofu. While Broccoli has 101.6µg of Vitamin K, Tofu has only 2.4µg.

We used Broccoli, raw and Tofu, raw, regular, prepared with calcium sulfate types in this article.

Infographic

Broccoli vs Tofu 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.
Broccoli
Broccoli
1
:
9
Tofu
Tofu
Contains more Potassium +161.2%
Contains more Calcium +644.7%
Contains more Iron +634.2%
Contains more Magnesium +42.9%
Contains more Phosphorus +47%
Contains less Sodium -78.8%
Contains more Zinc +95.1%
Contains more Copper +293.9%
Contains more Manganese +188.1%
Contains more Selenium +256%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +161.2%
Contains more Calcium +644.7%
Contains more Iron +634.2%
Contains more Magnesium +42.9%
Contains more Phosphorus +47%
Contains less Sodium -78.8%
Contains more Zinc +95.1%
Contains more Copper +293.9%
Contains more Manganese +188.1%
Contains more Selenium +256%

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.
Broccoli
Broccoli
9
:
1
Tofu
Tofu
Contains more Vitamin A +632.9%
Contains more Vitamin E +7700%
Contains more Vitamin C +89100%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +227.7%
Contains more Vitamin B5 +742.6%
Contains more Vitamin B6 +272.3%
Contains more Folate +320%
Contains more Vitamin K +4133.3%
Contains more Vitamin B1 +14.1%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +632.9%
Contains more Vitamin E +7700%
Contains more Vitamin C +89100%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +227.7%
Contains more Vitamin B5 +742.6%
Contains more Vitamin B6 +272.3%
Contains more Folate +320%
Contains more Vitamin K +4133.3%
Contains more Vitamin B1 +14.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
3
:
2
Tofu
Tofu
Contains more Carbs +255.1%
Contains more Other +20.8%
Contains more Protein +186.5%
Contains more Fats +1191.9%
Equal in Water - 84.55
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Tofu
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 Carbs +255.1%
Contains more Other +20.8%
Contains more Protein +186.5%
Contains more Fats +1191.9%
Equal in Water - 84.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Tofu
Tofu
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +9500%
Contains more Polyunsaturated fat +7002.6%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +9500%
Contains more Polyunsaturated fat +7002.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Tofu Opinion
Net carbs 4.04g 1.57g Broccoli
Protein 2.82g 8.08g Tofu
Fats 0.37g 4.78g Tofu
Carbs 6.64g 1.87g Broccoli
Calories 34kcal 76kcal Tofu
Fructose 0.68g Broccoli
Sugar 1.7g 0.62g Tofu
Fiber 2.6g 0.3g Broccoli
Calcium 47mg 350mg Tofu
Iron 0.73mg 5.36mg Tofu
Magnesium 21mg 30mg Tofu
Phosphorus 66mg 97mg Tofu
Potassium 316mg 121mg Broccoli
Sodium 33mg 7mg Tofu
Zinc 0.41mg 0.8mg Tofu
Copper 0.049mg 0.193mg Tofu
Manganese 0.21mg 0.605mg Tofu
Selenium 2.5µg 8.9µg Tofu
Vitamin A 623IU 85IU Broccoli
Vitamin A RAE 31µg Broccoli
Vitamin E 0.78mg 0.01mg Broccoli
Vitamin C 89.2mg 0.1mg Broccoli
Vitamin B1 0.071mg 0.081mg Tofu
Vitamin B2 0.117mg 0.052mg Broccoli
Vitamin B3 0.639mg 0.195mg Broccoli
Vitamin B5 0.573mg 0.068mg Broccoli
Vitamin B6 0.175mg 0.047mg Broccoli
Folate 63µg 15µg Broccoli
Vitamin K 101.6µg 2.4µg Broccoli
Tryptophan 0.033mg 0.12mg Tofu
Threonine 0.088mg 0.402mg Tofu
Isoleucine 0.079mg 0.435mg Tofu
Leucine 0.129mg 0.713mg Tofu
Lysine 0.135mg 0.452mg Tofu
Methionine 0.038mg 0.108mg Tofu
Phenylalanine 0.117mg 0.428mg Tofu
Valine 0.125mg 0.446mg Tofu
Histidine 0.059mg 0.221mg Tofu
Saturated Fat 0.039g 0.691g Broccoli
Monounsaturated Fat 0.011g 1.056g Tofu
Polyunsaturated fat 0.038g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Broccoli
6%
Tofu
Minerals Daily Need Coverage Score
19%
Broccoli
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.652g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.