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  6. Carrot vs. Tofu

Carrot vs. Tofu — In-Depth Nutrition Comparison

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Differences between carrots and tofu

  • Carrots have more vitamin A, fiber, vitamin K, and vitamin B6, while tofu has more iron, calcium, manganese, copper, selenium, and phosphorus.
  • Carrots' daily need coverage for vitamin A is 332% higher.
  • Tofu contains 9 times less fiber than carrots. Carrots contain 2.8g of fiber, while tofu contains 0.3g.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of carrots is 39.

The food types used in this comparison are Carrots, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Carrot vs Tofu infographic
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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.
Carrot
Carrot
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
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 +164.5%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +960.6%
Contains more IronIron +1686.7%
Contains more CopperCopper +328.9%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +177.1%
Contains less SodiumSodium -89.9%
Contains more ManganeseManganese +323.1%
Contains more SeleniumSelenium +8800%

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.
Carrot
Carrot
9
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
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 +5800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6500%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B3Vitamin B3 +404.1%
Contains more Vitamin B5Vitamin B5 +301.5%
Contains more Vitamin B6Vitamin B6 +193.6%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +26.7%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more CholineCholine +227.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Tofu DV% diff.
Vitamin A 835µg 93%
Iron 0.3mg 5.36mg 63%
Calcium 33mg 350mg 32%
Manganese 0.143mg 0.605mg 20%
Polyunsaturated fat 0.117g 2.699g 17%
Selenium 0.1µg 8.9µg 16%
Copper 0.045mg 0.193mg 16%
Protein 0.93g 8.08g 14%
Fiber 2.8g 0.3g 10%
Vitamin K 13.2µg 2.4µg 9%
Phosphorus 35mg 97mg 9%
Vitamin B6 0.138mg 0.047mg 7%
Fats 0.24g 4.78g 7%
Vitamin C 5.9mg 0.1mg 6%
Potassium 320mg 121mg 6%
Vitamin B3 0.983mg 0.195mg 5%
Zinc 0.24mg 0.8mg 5%
Vitamin E 0.66mg 0.01mg 4%
Magnesium 12mg 30mg 4%
Choline 8.8mg 28.8mg 4%
Vitamin B5 0.273mg 0.068mg 4%
Sodium 69mg 7mg 3%
Saturated fat 0.037g 0.691g 3%
Monounsaturated fat 0.014g 1.056g 3%
Carbs 9.58g 1.87g 3%
Calories 41kcal 76kcal 2%
Vitamin B1 0.066mg 0.081mg 1%
Folate 19µg 15µg 1%
Starch 1.43g 1%
Fructose 0.55g 1%
Net carbs 6.78g 1.57g N/A
Sugar 4.74g 0.62g N/A
Vitamin B2 0.058mg 0.052mg 0%
Tryptophan 0.012mg 0.12mg 0%
Threonine 0.191mg 0.402mg 0%
Isoleucine 0.077mg 0.435mg 0%
Leucine 0.102mg 0.713mg 0%
Lysine 0.101mg 0.452mg 0%
Methionine 0.02mg 0.108mg 0%
Phenylalanine 0.061mg 0.428mg 0%
Valine 0.069mg 0.446mg 0%
Histidine 0.04mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 +412.3%
Contains more OtherOther +33.3%
Contains more ProteinProtein +768.8%
Contains more FatsFats +1891.7%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 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 -94.6%
Contains more Mono. FatMonounsaturated fat +7442.9%
Contains more Poly. FatPolyunsaturated fat +2206.8%

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.