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  6. Cauliflower vs. Tofu

Cauliflower vs. Tofu — In-Depth Nutrition Comparison

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Important differences between cauliflower and tofu

  • Cauliflower has more vitamin C, vitamin B5, vitamin K, vitamin B6, and folate; however, tofu has more iron, calcium, manganese, copper, and selenium.
  • Tofu's daily need coverage for iron is 62% more.
  • Cauliflower has 482 times more vitamin C than tofu. Cauliflower has 48.2mg of vitamin C, while tofu has 0.1mg.

The food varieties used in the comparison are Cauliflower, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +147.1%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1490.9%
Contains more IronIron +1176.2%
Contains more CopperCopper +394.9%
Contains more ZincZinc +196.3%
Contains more PhosphorusPhosphorus +120.5%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +290.3%
Contains more SeleniumSelenium +1383.3%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Tofu
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 +48100%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +160%
Contains more Vitamin B5Vitamin B5 +880.9%
Contains more Vitamin B6Vitamin B6 +291.5%
Contains more Vitamin KVitamin K +545.8%
Contains more FolateFolate +280%
Contains more CholineCholine +53.8%
Contains more Vitamin B1Vitamin B1 +62%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Tofu DV% diff.
Iron 0.42mg 5.36mg 62%
Vitamin C 48.2mg 0.1mg 53%
Calcium 22mg 350mg 33%
Manganese 0.155mg 0.605mg 20%
Polyunsaturated fat 0.031g 2.699g 18%
Copper 0.039mg 0.193mg 17%
Selenium 0.6µg 8.9µg 15%
Vitamin B5 0.667mg 0.068mg 12%
Protein 1.92g 8.08g 12%
Vitamin K 15.5µg 2.4µg 11%
Folate 57µg 15µg 11%
Vitamin B6 0.184mg 0.047mg 11%
Phosphorus 44mg 97mg 8%
Fiber 2g 0.3g 7%
Fats 0.28g 4.78g 7%
Zinc 0.27mg 0.8mg 5%
Potassium 299mg 121mg 5%
Magnesium 15mg 30mg 4%
Choline 44.3mg 28.8mg 3%
Saturated fat 0.13g 0.691g 3%
Vitamin B1 0.05mg 0.081mg 3%
Monounsaturated fat 0.034g 1.056g 3%
Calories 25kcal 76kcal 3%
Vitamin B3 0.507mg 0.195mg 2%
Vitamin B2 0.06mg 0.052mg 1%
Fructose 0.97g 1%
Sodium 30mg 7mg 1%
Carbs 4.97g 1.87g 1%
Net carbs 2.97g 1.57g N/A
Sugar 1.91g 0.62g N/A
Vitamin E 0.08mg 0.01mg 0%
Tryptophan 0.02mg 0.12mg 0%
Threonine 0.076mg 0.402mg 0%
Isoleucine 0.071mg 0.435mg 0%
Leucine 0.106mg 0.713mg 0%
Lysine 0.217mg 0.452mg 0%
Methionine 0.02mg 0.108mg 0%
Phenylalanine 0.065mg 0.428mg 0%
Valine 0.125mg 0.446mg 0%
Histidine 0.056mg 0.221mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +165.8%
Contains more ProteinProtein +320.8%
Contains more FatsFats +1607.1%
~equal in Water ~84.55g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 -81.2%
Contains more Mono. FatMonounsaturated fat +3005.9%
Contains more Poly. FatPolyunsaturated fat +8606.5%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.