Chinese broccoli vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between chinese broccoli and tofu
- Chinese broccoli is higher in vitamin C, vitamin A, and folate, yet tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, and zinc.
- Tofu covers your daily calcium needs 58% more than chinese broccoli.
- Chinese broccoli contains 141 times more vitamin C than tofu. While chinese broccoli contains 28.2mg of vitamin C, tofu contains only 0.2mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Broccoli, chinese, cooked and Tofu, raw, firm, prepared with calcium sulfate.
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.
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +222.2% |
| Contains more CalciumCalcium | +583% |
| Contains more IronIron | +375% |
| Contains more CopperCopper | +519.7% |
| Contains more ZincZinc | +302.6% |
| Contains more PhosphorusPhosphorus | +363.4% |
| Contains more ManganeseManganese | +347.3% |
| Contains more SeleniumSelenium | +1238.5% |
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.
| Contains more Vitamin CVitamin C | +14000% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +43.1% |
| Contains more Vitamin B3Vitamin B3 | +14.7% |
| Contains more Vitamin B5Vitamin B5 | +19.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +241.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +66.3% |
| Contains more Vitamin B6Vitamin B6 | +31.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 84.8µg | 71% | |
| Calcium | 100mg | 683mg | 58% |
| Manganese | 0.264mg | 1.181mg | 40% |
| Copper | 0.061mg | 0.378mg | 35% |
| Protein | 1.14g | 17.27g | 32% |
| Vitamin C | 28.2mg | 0.2mg | 31% |
| Polyunsaturated fat | 0.33g | 4.921g | 31% |
| Selenium | 1.3µg | 17.4µg | 29% |
| Iron | 0.56mg | 2.66mg | 26% |
| Phosphorus | 41mg | 190mg | 21% |
| Folate | 99µg | 29µg | 18% |
| Fats | 0.72g | 8.72g | 12% |
| Zinc | 0.39mg | 1.57mg | 11% |
| Magnesium | 18mg | 58mg | 10% |
| Vitamin A | 82µg | 9% | |
| Calories | 22kcal | 144kcal | 6% |
| Saturated fat | 0.11g | 1.261g | 5% |
| Choline | 25.3mg | 5% | |
| Monounsaturated fat | 0.05g | 1.925g | 5% |
| Vitamin B1 | 0.095mg | 0.158mg | 5% |
| Vitamin E | 0.48mg | 3% | |
| Vitamin B2 | 0.146mg | 0.102mg | 3% |
| Vitamin B6 | 0.07mg | 0.092mg | 2% |
| Potassium | 261mg | 237mg | 1% |
| Vitamin B5 | 0.159mg | 0.133mg | 1% |
| Fiber | 2.5g | 2.3g | 1% |
| Carbs | 3.81g | 2.78g | 0% |
| Net carbs | 1.31g | 0.48g | N/A |
| Sugar | 0.84g | N/A | |
| Sodium | 7mg | 14mg | 0% |
| Vitamin B3 | 0.437mg | 0.381mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +37.1% |
| Contains more WaterWater | +34% |
| Contains more ProteinProtein | +1414.9% |
| Contains more FatsFats | +1111.1% |
| Contains more OtherOther | +77.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains less Sat. FatSaturated fat | -91.3% |
| Contains more Mono. FatMonounsaturated fat | +3750% |
| Contains more Poly. FatPolyunsaturated fat | +1391.2% |
