Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rapini vs. Tofu — In-Depth Nutrition Comparison

Compare

Summary of differences between rapini and tofu

  • Rapini has more vitamin K, vitamin A, vitamin C, folate, vitamin E, and fiber; however, tofu is higher in iron, calcium, copper, and selenium.
  • Rapini covers your daily need for vitamin K, 185% more than tofu.
  • Rapini has 202 times more vitamin C than tofu. While rapini has 20.2mg of vitamin C, tofu has only 0.1mg.
  • The glycemic index of rapini is higher.

These are the specific foods used in this comparison Broccoli raab, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Rapini 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.
Rapini
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Tofu
8
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 PotassiumPotassium +62%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +224.1%
Contains more IronIron +150.5%
Contains more CopperCopper +359.5%
Contains more PhosphorusPhosphorus +32.9%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +53.2%
Contains more SeleniumSelenium +790%
~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.
Rapini
10
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Tofu
1
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 +20100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16100%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +148.1%
Contains more Vitamin B3Vitamin B3 +526.2%
Contains more Vitamin B5Vitamin B5 +373.5%
Contains more Vitamin B6Vitamin B6 +263.8%
Contains more Vitamin KVitamin K +9233.3%
Contains more FolateFolate +453.3%
Contains more CholineCholine +57.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 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 +52.4%
Contains more OtherOther +30.6%
Contains more ProteinProtein +154.9%
Contains more FatsFats +875.5%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 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 -92.8%
Contains more Mono. FatMonounsaturated fat +3961.5%
Contains more Poly. FatPolyunsaturated fat +1976.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Tofu DV% diff.
Vitamin K 224µg 2.4µg 185%
Iron 2.14mg 5.36mg 40%
Calcium 108mg 350mg 24%
Vitamin C 20.2mg 0.1mg 22%
Copper 0.042mg 0.193mg 17%
Polyunsaturated fat 0.13g 2.699g 17%
Folate 83µg 15µg 17%
Vitamin A 131µg 15%
Selenium 1µg 8.9µg 14%
Vitamin E 1.62mg 0.01mg 11%
Vitamin B6 0.171mg 0.047mg 10%
Protein 3.17g 8.08g 10%
Fiber 2.7g 0.3g 10%
Manganese 0.395mg 0.605mg 9%
Fats 0.49g 4.78g 7%
Vitamin B1 0.162mg 0.081mg 7%
Vitamin B2 0.129mg 0.052mg 6%
Vitamin B3 1.221mg 0.195mg 6%
Vitamin B5 0.322mg 0.068mg 5%
Saturated fat 0.05g 0.691g 3%
Monounsaturated fat 0.026g 1.056g 3%
Calories 22kcal 76kcal 3%
Phosphorus 73mg 97mg 3%
Potassium 196mg 121mg 2%
Choline 18.3mg 28.8mg 2%
Magnesium 22mg 30mg 2%
Sodium 33mg 7mg 1%
Carbs 2.85g 1.87g 0%
Net carbs 0.15g 1.57g N/A
Sugar 0.38g 0.62g N/A
Zinc 0.77mg 0.8mg 0%
Tryptophan 0.043mg 0.12mg 0%
Threonine 0.106mg 0.402mg 0%
Isoleucine 0.104mg 0.435mg 0%
Leucine 0.17mg 0.713mg 0%
Lysine 0.198mg 0.452mg 0%
Methionine 0.048mg 0.108mg 0%
Phenylalanine 0.128mg 0.428mg 0%
Valine 0.153mg 0.446mg 0%
Histidine 0.066mg 0.221mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini 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
71%
Rapini
6%
Tofu
Minerals Daily Need Coverage Score
27%
Rapini
59%
Tofu

Comparison summary

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 Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.641g)
Which food is richer in vitamins?
Rapini
Rapini 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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.