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  6. Cellophane noodles vs. Tofu

Cellophane noodles vs. Tofu — In-Depth Nutrition Comparison

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How are cellophane noodles and tofu different?

  • Cellophane noodles are higher in choline and vitamin B1; however, tofu is richer in iron, calcium, manganese, copper, phosphorus, and magnesium.
  • Daily need coverage for iron for tofu is 40% higher.
  • Cellophane noodles contain 3 times more choline than tofu. While cellophane noodles contain 93.2mg of choline, tofu contains only 28.8mg.
  • Tofu has a lower glycemic index (15) than cellophane noodles (39).

Noodles, chinese, cellophane or long rice (mung beans), dehydrated and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Cellophane noodles 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 2.1% 7.5% 0.88% 81% 27% 11% 14% 1.3% 13% 43%
Tofu
Tofu
10
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 +900%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +1110%
Contains more IronIron +147%
Contains more CopperCopper +138.3%
Contains more ZincZinc +95.1%
Contains more PhosphorusPhosphorus +203.1%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +505%
Contains more SeleniumSelenium +12.7%

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 0% 0% 2.6% 0% 38% 0% 3.8% 6% 12% 0% 0% 1.5% 51%
Tofu
Tofu
4
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 EVitamin E +1200%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more CholineCholine +223.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.195mg
~equal in Vitamin B6 ~0.047mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cellophane noodles Tofu DV% diff.
Iron 2.17mg 5.36mg 40%
Calcium 25mg 350mg 33%
Carbs 86.09g 1.87g 28%
Manganese 0.1mg 0.605mg 22%
Polyunsaturated fat 0.018g 2.699g 18%
Protein 0.16g 8.08g 16%
Calories 351kcal 76kcal 14%
Copper 0.081mg 0.193mg 12%
Choline 93.2mg 28.8mg 12%
Phosphorus 32mg 97mg 9%
Fats 0.06g 4.78g 7%
Vitamin B1 0.15mg 0.081mg 6%
Magnesium 3mg 30mg 6%
Zinc 0.41mg 0.8mg 4%
Vitamin B2 0mg 0.052mg 4%
Folate 2µg 15µg 3%
Monounsaturated fat 0.008g 1.056g 3%
Saturated fat 0.017g 0.691g 3%
Potassium 10mg 121mg 3%
Vitamin K 0µg 2.4µg 2%
Selenium 7.9µg 8.9µg 2%
Fiber 0.5g 0.3g 1%
Vitamin B5 0.1mg 0.068mg 1%
Vitamin E 0.13mg 0.01mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 85.59g 1.57g N/A
Sugar 0g 0.62g N/A
Sodium 10mg 7mg 0%
Vitamin B3 0.2mg 0.195mg 0%
Vitamin B6 0.05mg 0.047mg 0%
Tryptophan 0.002mg 0.12mg 0%
Threonine 0.005mg 0.402mg 0%
Isoleucine 0.007mg 0.435mg 0%
Leucine 0.013mg 0.713mg 0%
Lysine 0.011mg 0.452mg 0%
Methionine 0.002mg 0.108mg 0%
Phenylalanine 0.01mg 0.428mg 0%
Valine 0.008mg 0.446mg 0%
Histidine 0.005mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
86% 13%
Protein: 0.16 g
Fats: 0.06 g
Carbs: 86.09 g
Water: 13.42 g
Other: 0.27 g
Tofu
Tofu
4
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 +4503.7%
Contains more ProteinProtein +4950%
Contains more FatsFats +7866.7%
Contains more WaterWater +530%
Contains more OtherOther +166.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 19% 42%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.018 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 -97.5%
Contains more Mono. FatMonounsaturated fat +13100%
Contains more Poly. FatPolyunsaturated fat +14894.4%

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. Cellophane noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174258/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.