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  6. Cardamom vs. Tofu

Cardamom vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between cardamom and tofu

  • Tofu has less manganese, fiber, iron, zinc, magnesium, potassium, vitamin C, copper, vitamin B6, and phosphorus than cardamom.
  • Cardamom covers your daily need for manganese, 1191% more than tofu.
  • Cardamom has 210 times more vitamin C than tofu. While cardamom has 21mg of vitamin C, tofu has only 0.1mg.
  • The glycemic index of tofu is higher.

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

Infographic

Cardamom 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Tofu
Tofu
2
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 MagnesiumMagnesium +663.3%
Contains more PotassiumPotassium +824.8%
Contains more IronIron +160.6%
Contains more CopperCopper +98.4%
Contains more ZincZinc +833.8%
Contains more PhosphorusPhosphorus +83.5%
Contains more ManganeseManganese +4528.1%
Contains less SodiumSodium -61.1%
~equal in Calcium ~350mg

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Tofu
Tofu
5
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 +20900%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +465.1%
Contains more Vitamin B6Vitamin B6 +389.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cardamom Tofu DV% diff.
Manganese 28mg 0.605mg 1191%
Fiber 28g 0.3g 111%
Iron 13.97mg 5.36mg 108%
Zinc 7.47mg 0.8mg 61%
Magnesium 229mg 30mg 47%
Potassium 1119mg 121mg 29%
Vitamin C 21mg 0.1mg 23%
Carbs 68.47g 1.87g 22%
Copper 0.383mg 0.193mg 21%
Selenium 8.9µg 16%
Polyunsaturated fat 0.43g 2.699g 15%
Vitamin B6 0.23mg 0.047mg 14%
Calories 311kcal 76kcal 12%
Phosphorus 178mg 97mg 12%
Vitamin B2 0.182mg 0.052mg 10%
Vitamin B1 0.198mg 0.081mg 10%
Vitamin B3 1.102mg 0.195mg 6%
Protein 10.76g 8.08g 5%
Choline 28.8mg 5%
Folate 15µg 4%
Fats 6.7g 4.78g 3%
Calcium 383mg 350mg 3%
Vitamin K 2.4µg 2%
Vitamin B5 0.068mg 1%
Net carbs 40.47g 1.57g N/A
Sugar 0.62g N/A
Sodium 18mg 7mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.68g 0.691g 0%
Monounsaturated fat 0.87g 1.056g 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Tofu
Tofu
1
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 ProteinProtein +33.2%
Contains more FatsFats +40.2%
Contains more CarbsCarbs +3561.5%
Contains more OtherOther +704.2%
Contains more WaterWater +921.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 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 more Mono. FatMonounsaturated fat +21.4%
Contains more Poly. FatPolyunsaturated fat +527.7%
~equal in Saturated fat ~0.691g

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.