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Celery vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between celery and tofu

  • Celery has more vitamin K, vitamin A, and folate; however, tofu is richer in iron, calcium, manganese, copper, selenium, phosphorus, and zinc.
  • Tofu covers your daily iron needs 65% more than celery.
  • Tofu has 12 times less vitamin K than celery. Celery has 29.3µg of vitamin K, while tofu has 2.4µg.
  • Celery has a higher glycemic index. The glycemic index of celery is 32, while the glycemic index of tofu is 15.

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

Infographic

Celery 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.
Celery
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
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 +114.9%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +775%
Contains more IronIron +2580%
Contains more CopperCopper +451.4%
Contains more ZincZinc +515.4%
Contains more PhosphorusPhosphorus +304.2%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +487.4%
Contains more SeleniumSelenium +2125%

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.
Celery
8
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 10% 7.3% 5.4% 0% 5.3% 13% 6% 15% 17% 0% 73% 27% 3.3%
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 +3000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin B5Vitamin B5 +261.8%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin KVitamin K +1120.8%
Contains more FolateFolate +140%
Contains more Vitamin B1Vitamin B1 +285.7%
Contains more CholineCholine +372.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celery
3
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
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 +58.8%
Contains more WaterWater +12.9%
Contains more ProteinProtein +1071%
Contains more FatsFats +2711.8%
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
1
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 g
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 -93.9%
Contains more Mono. FatMonounsaturated fat +3200%
Contains more Poly. FatPolyunsaturated fat +3316.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celery Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Celery Tofu DV% diff.
Iron 0.2mg 5.36mg 65%
Calcium 40mg 350mg 31%
Manganese 0.103mg 0.605mg 22%
Vitamin K 29.3µg 2.4µg 22%
Copper 0.035mg 0.193mg 18%
Polyunsaturated fat 0.079g 2.699g 17%
Selenium 0.4µg 8.9µg 15%
Protein 0.69g 8.08g 15%
Phosphorus 24mg 97mg 10%
Fats 0.17g 4.78g 7%
Zinc 0.13mg 0.8mg 6%
Folate 36µg 15µg 5%
Vitamin B1 0.021mg 0.081mg 5%
Fiber 1.6g 0.3g 5%
Magnesium 11mg 30mg 5%
Potassium 260mg 121mg 4%
Vitamin B5 0.246mg 0.068mg 4%
Choline 6.1mg 28.8mg 4%
Saturated fat 0.042g 0.691g 3%
Monounsaturated fat 0.032g 1.056g 3%
Calories 16kcal 76kcal 3%
Sodium 80mg 7mg 3%
Vitamin C 3.1mg 0.1mg 3%
Vitamin E 0.27mg 0.01mg 2%
Vitamin B6 0.074mg 0.047mg 2%
Vitamin A 22µg 2%
Vitamin B3 0.32mg 0.195mg 1%
Carbs 2.97g 1.87g 0%
Net carbs 1.37g 1.57g N/A
Sugar 1.34g 0.62g N/A
Vitamin B2 0.057mg 0.052mg 0%
Tryptophan 0.009mg 0.12mg 0%
Threonine 0.02mg 0.402mg 0%
Isoleucine 0.021mg 0.435mg 0%
Leucine 0.032mg 0.713mg 0%
Lysine 0.027mg 0.452mg 0%
Methionine 0.005mg 0.108mg 0%
Phenylalanine 0.02mg 0.428mg 0%
Valine 0.027mg 0.446mg 0%
Histidine 0.012mg 0.221mg 0%
Fructose 0.37g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celery Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Celery
6%
Tofu
Minerals Daily Need Coverage Score
10%
Celery
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 73mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Celery
Celery is lower in Saturated fat (difference - 0.649g)
Which food is richer in vitamins?
Celery
Celery is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.