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  6. Chinese cabbage vs. Tofu

Chinese cabbage vs. Tofu — In-Depth Nutrition Comparison

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Important differences between Chinese cabbage and tofu

  • Chinese cabbage has more vitamin A and vitamin C; however, tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, and vitamin B1.
  • Chinese cabbage's daily need coverage for vitamin A is 86% more.
  • Chinese cabbage has 225 times more vitamin C than tofu. Chinese cabbage has 45mg of vitamin C, while tofu has 0.2mg.
  • Chinese cabbage has a higher glycemic index than tofu.

The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Chinese cabbage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +205.3%
Contains more CalciumCalcium +550.5%
Contains more IronIron +232.5%
Contains more CopperCopper +1700%
Contains more ZincZinc +726.3%
Contains more PhosphorusPhosphorus +413.5%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +642.8%
Contains more SeleniumSelenium +3380%
~equal in Potassium ~237mg

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.
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Tofu
Tofu
3
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +22400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +31.2%
Contains more Vitamin B6Vitamin B6 +110.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +127.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +45.7%
Contains more Vitamin B5Vitamin B5 +51.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Tofu DV% diff.
Calcium 105mg 683mg 58%
Vitamin C 45mg 0.2mg 50%
Manganese 0.159mg 1.181mg 44%
Copper 0.021mg 0.378mg 40%
Vitamin K 45.5µg 38%
Polyunsaturated fat 0.096g 4.921g 32%
Protein 1.5g 17.27g 32%
Selenium 0.5µg 17.4µg 31%
Vitamin A 223µg 25%
Iron 0.8mg 2.66mg 23%
Phosphorus 37mg 190mg 22%
Zinc 0.19mg 1.57mg 13%
Fats 0.2g 8.72g 13%
Vitamin B1 0.04mg 0.158mg 10%
Magnesium 19mg 58mg 9%
Folate 66µg 29µg 9%
Vitamin B6 0.194mg 0.092mg 8%
Calories 13kcal 144kcal 7%
Saturated fat 0.027g 1.261g 6%
Monounsaturated fat 0.015g 1.925g 5%
Fiber 1g 2.3g 5%
Vitamin B2 0.07mg 0.102mg 2%
Sodium 65mg 14mg 2%
Choline 6.4mg 1%
Vitamin E 0.09mg 1%
Vitamin B5 0.088mg 0.133mg 1%
Vitamin B3 0.5mg 0.381mg 1%
Carbs 2.18g 2.78g 0%
Net carbs 1.18g 0.48g N/A
Potassium 252mg 237mg 0%
Sugar 1.18g N/A
Tryptophan 0.015mg 0.235mg 0%
Threonine 0.049mg 0.785mg 0%
Isoleucine 0.085mg 0.849mg 0%
Leucine 0.088mg 1.392mg 0%
Lysine 0.089mg 0.883mg 0%
Methionine 0.009mg 0.211mg 0%
Phenylalanine 0.044mg 0.835mg 0%
Valine 0.066mg 0.87mg 0%
Histidine 0.026mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more WaterWater +36.5%
Contains more ProteinProtein +1051.3%
Contains more FatsFats +4260%
Contains more CarbsCarbs +27.5%
Contains more OtherOther +75%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +12733.3%
Contains more Poly. FatPolyunsaturated fat +5026%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.