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  6. Chinese cuisine vs. Tofu

Chinese cuisine vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between chinese cuisine and tofu

  • Chinese cuisine has more vitamin K, vitamin A, vitamin B12, vitamin C, and vitamin B6; however, tofu is richer in iron, calcium, manganese, and copper.
  • Tofu covers your daily iron needs 53% more than chinese cuisine.
  • Tofu contains less sodium.
  • Chinese cuisine has a higher glycemic index. The glycemic index of chinese cuisine is 60, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Restaurant, Chinese, beef, and vegetables and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Chinese cuisine 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% 18% 42% 16% 41% 33% 53% 19% 37%
Tofu
Tofu
8
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 +68.6%
Contains more ZincZinc +87.5%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1490.9%
Contains more IronIron +382.9%
Contains more CopperCopper +293.9%
Contains more PhosphorusPhosphorus +27.6%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +311.6%
Contains more SeleniumSelenium +32.8%

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
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 +11500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +576.9%
Contains more Vitamin B5Vitamin B5 +551.5%
Contains more Vitamin B6Vitamin B6 +242.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2037.5%
Contains more FolateFolate +200%
Contains more CholineCholine +19.8%
Contains more Vitamin B1Vitamin B1 +145.5%
~equal in Vitamin B2 ~0.052mg

All nutrients comparison - raw data values

Nutrient Chinese cuisine Tofu DV% diff.
Iron 1.11mg 5.36mg 53%
Vitamin K 51.3µg 2.4µg 41%
Calcium 22mg 350mg 33%
Vitamin B12 0.48µg 0µg 20%
Manganese 0.147mg 0.605mg 20%
Sodium 409mg 7mg 17%
Copper 0.049mg 0.193mg 16%
Vitamin C 11.6mg 0.1mg 13%
Vitamin B6 0.161mg 0.047mg 9%
Folate 45µg 15µg 8%
Vitamin B5 0.443mg 0.068mg 8%
Vitamin A 63µg 7%
Vitamin B3 1.32mg 0.195mg 7%
Zinc 1.5mg 0.8mg 6%
Fiber 1.5g 0.3g 5%
Cholesterol 14mg 0mg 5%
Vitamin E 0.82mg 0.01mg 5%
Polyunsaturated fat 2.13g 2.699g 4%
Magnesium 15mg 30mg 4%
Vitamin B1 0.033mg 0.081mg 4%
Selenium 6.7µg 8.9µg 4%
Phosphorus 76mg 97mg 3%
Potassium 204mg 121mg 2%
Carbs 7.29g 1.87g 2%
Protein 7.08g 8.08g 2%
Choline 34.5mg 28.8mg 1%
Fructose 0.55g 1%
Saturated fat 0.978g 0.691g 1%
Calories 105kcal 76kcal 1%
Fats 5.3g 4.78g 1%
Starch 1.82g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 5.79g 1.57g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 0.62g N/A
Vitamin B2 0.055mg 0.052mg 0%
Trans fat 0.058g 0g N/A
Monounsaturated fat 1.217g 1.056g 0%
Tryptophan 0.083mg 0.12mg 0%
Threonine 0.313mg 0.402mg 0%
Isoleucine 0.314mg 0.435mg 0%
Leucine 0.525mg 0.713mg 0%
Lysine 0.552mg 0.452mg 0%
Methionine 0.158mg 0.108mg 0%
Phenylalanine 0.317mg 0.428mg 0%
Valine 0.327mg 0.446mg 0%
Histidine 0.207mg 0.221mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g 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
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 +289.8%
Contains more OtherOther +109.7%
Contains more ProteinProtein +14.1%
~equal in Fats ~4.78g
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +15.2%
Contains less Sat. FatSaturated fat -29.3%
Contains more Poly. FatPolyunsaturated fat +26.7%

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/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.