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Chinese cuisine vs. Tofu — In-Depth Nutrition Comparison

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How are chinese cuisine and tofu different?

  • Chinese cuisine is higher in vitamin A, vitamin B12, and vitamin C; however, tofu is richer in calcium, manganese, copper, selenium, iron, and phosphorus.
  • Daily need coverage for calcium for tofu is 66% higher.
  • Tofu has less sodium.
  • Tofu has a lower glycemic index (15) than chinese cuisine (60).

Restaurant, Chinese, beef, and vegetables and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Chinese cuisine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +286.7%
Contains more CalciumCalcium +3004.5%
Contains more PotassiumPotassium +16.2%
Contains more IronIron +139.6%
Contains more CopperCopper +671.4%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +703.4%
Contains more SeleniumSelenium +159.7%
~equal in Zinc ~1.57mg

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +5700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +246.5%
Contains more Vitamin B5Vitamin B5 +233.1%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +378.8%
Contains more Vitamin B2Vitamin B2 +85.5%

All nutrients comparison - raw data values

Nutrient Chinese cuisine Tofu DV% diff.
Calcium 22mg 683mg 66%
Manganese 0.147mg 1.181mg 45%
Vitamin K 51.3µg 43%
Copper 0.049mg 0.378mg 37%
Protein 7.08g 17.27g 20%
Vitamin B12 0.48µg 0µg 20%
Selenium 6.7µg 17.4µg 19%
Iron 1.11mg 2.66mg 19%
Polyunsaturated fat 2.13g 4.921g 19%
Sodium 409mg 14mg 17%
Phosphorus 76mg 190mg 16%
Vitamin C 11.6mg 0.2mg 13%
Magnesium 15mg 58mg 10%
Vitamin B1 0.033mg 0.158mg 10%
Vitamin A 63µg 7%
Choline 34.5mg 6%
Vitamin B3 1.32mg 0.381mg 6%
Vitamin B5 0.443mg 0.133mg 6%
Cholesterol 14mg 0mg 5%
Fats 5.3g 8.72g 5%
Vitamin B6 0.161mg 0.092mg 5%
Vitamin E 0.82mg 5%
Vitamin B2 0.055mg 0.102mg 4%
Folate 45µg 29µg 4%
Fiber 1.5g 2.3g 3%
Monounsaturated fat 1.217g 1.925g 2%
Calories 105kcal 144kcal 2%
Carbs 7.29g 2.78g 2%
Vitamin D 0.1µg 0µg 1%
Fructose 0.55g 1%
Zinc 1.5mg 1.57mg 1%
Potassium 204mg 237mg 1%
Saturated fat 0.978g 1.261g 1%
Starch 1.82g 1%
Net carbs 5.79g 0.48g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g N/A
Trans fat 0.058g 0g N/A
Tryptophan 0.083mg 0.235mg 0%
Threonine 0.313mg 0.785mg 0%
Isoleucine 0.314mg 0.849mg 0%
Leucine 0.525mg 1.392mg 0%
Lysine 0.552mg 0.883mg 0%
Methionine 0.158mg 0.211mg 0%
Phenylalanine 0.317mg 0.835mg 0%
Valine 0.327mg 0.87mg 0%
Histidine 0.207mg 0.431mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +162.2%
Contains more WaterWater +12.9%
Contains more ProteinProtein +143.9%
Contains more FatsFats +64.5%
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Tofu
Tofu
2
16% 24% 61%
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 -22.4%
Contains more Mono. FatMonounsaturated fat +58.2%
Contains more Poly. FatPolyunsaturated fat +131%

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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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.