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  6. Chinese cabbage vs. Tofu

Chinese cabbage vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Chinese cabbage and tofu

  • Chinese cabbage has more vitamin A, vitamin C, vitamin K, folate, and vitamin B6; however, tofu is higher in iron, calcium, manganese, copper, and selenium.
  • Chinese cabbage covers your daily need for vitamin A, 88% more than tofu.
  • Chinese cabbage has 450 times more vitamin C than tofu. While Chinese cabbage has 45mg of vitamin C, tofu has only 0.1mg.
  • The glycemic index of Chinese cabbage is higher.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Tofu, raw, regular, 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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +108.3%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +233.3%
Contains more IronIron +570%
Contains more CopperCopper +819%
Contains more ZincZinc +321.1%
Contains more PhosphorusPhosphorus +162.2%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +280.5%
Contains more SeleniumSelenium +1680%

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
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 +44900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +156.4%
Contains more Vitamin B5Vitamin B5 +29.4%
Contains more Vitamin B6Vitamin B6 +312.8%
Contains more Vitamin KVitamin K +1795.8%
Contains more FolateFolate +340%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more CholineCholine +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Tofu DV% diff.
Iron 0.8mg 5.36mg 57%
Vitamin C 45mg 0.1mg 50%
Vitamin K 45.5µg 2.4µg 36%
Calcium 105mg 350mg 25%
Vitamin A 223µg 25%
Manganese 0.159mg 0.605mg 19%
Copper 0.021mg 0.193mg 19%
Polyunsaturated fat 0.096g 2.699g 17%
Selenium 0.5µg 8.9µg 15%
Protein 1.5g 8.08g 13%
Folate 66µg 15µg 13%
Vitamin B6 0.194mg 0.047mg 11%
Phosphorus 37mg 97mg 9%
Fats 0.2g 4.78g 7%
Zinc 0.19mg 0.8mg 6%
Choline 6.4mg 28.8mg 4%
Potassium 252mg 121mg 4%
Saturated fat 0.027g 0.691g 3%
Monounsaturated fat 0.015g 1.056g 3%
Calories 13kcal 76kcal 3%
Vitamin B1 0.04mg 0.081mg 3%
Magnesium 19mg 30mg 3%
Sodium 65mg 7mg 3%
Fiber 1g 0.3g 3%
Vitamin B3 0.5mg 0.195mg 2%
Vitamin B2 0.07mg 0.052mg 1%
Vitamin E 0.09mg 0.01mg 1%
Carbs 2.18g 1.87g 0%
Net carbs 1.18g 1.57g N/A
Sugar 1.18g 0.62g N/A
Vitamin B5 0.088mg 0.068mg 0%
Tryptophan 0.015mg 0.12mg 0%
Threonine 0.049mg 0.402mg 0%
Isoleucine 0.085mg 0.435mg 0%
Leucine 0.088mg 0.713mg 0%
Lysine 0.089mg 0.452mg 0%
Methionine 0.009mg 0.108mg 0%
Phenylalanine 0.044mg 0.428mg 0%
Valine 0.066mg 0.446mg 0%
Histidine 0.026mg 0.221mg 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
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 +16.6%
Contains more WaterWater +12.7%
Contains more ProteinProtein +438.7%
Contains more FatsFats +2290%
~equal in Other ~0.72g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +6940%
Contains more Poly. FatPolyunsaturated fat +2711.5%

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/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.