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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 B12, Vitamin C, Vitamin B6, and Folate, 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.

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.
Chinese cuisine
Chinese cuisine
2
:
8
Tofu
Tofu
Contains more Potassium +68.6%
Contains more Zinc +87.5%
Contains more Calcium +1490.9%
Contains more Iron +382.9%
Contains more Magnesium +100%
Contains more Phosphorus +27.6%
Contains less Sodium -98.3%
Contains more Copper +293.9%
Contains more Manganese +311.6%
Contains more Selenium +32.8%
Chinese cuisine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 42% 11% 33% 18% 54% 41% 17% 20% 37%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +68.6%
Contains more Zinc +87.5%
Contains more Calcium +1490.9%
Contains more Iron +382.9%
Contains more Magnesium +100%
Contains more Phosphorus +27.6%
Contains less Sodium -98.3%
Contains more Copper +293.9%
Contains more Manganese +311.6%
Contains more Selenium +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.
Chinese cuisine
Chinese cuisine
11
:
1
Tofu
Tofu
Contains more Vitamin A +1384.7%
Contains more Vitamin E +8100%
Contains more Vitamin D +∞%
Contains more Vitamin C +11500%
Contains more Vitamin B3 +576.9%
Contains more Vitamin B5 +551.5%
Contains more Vitamin B6 +242.6%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2037.5%
Contains more Vitamin B1 +145.5%
Equal in Vitamin B2 - 0.052
Chinese cuisine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 76% 17% 3% 39% 9% 13% 25% 27% 38% 34% 60% 129%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +1384.7%
Contains more Vitamin E +8100%
Contains more Vitamin D +∞%
Contains more Vitamin C +11500%
Contains more Vitamin B3 +576.9%
Contains more Vitamin B5 +551.5%
Contains more Vitamin B6 +242.6%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2037.5%
Contains more Vitamin B1 +145.5%
Equal in Vitamin B2 - 0.052

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cuisine
Chinese cuisine
3
:
2
Tofu
Tofu
Contains more Fats +10.9%
Contains more Carbs +289.8%
Contains more Other +109.7%
Contains more Protein +14.1%
Equal in Fats - 4.78
Equal in Water - 84.55
Chinese cuisine
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
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 Fats +10.9%
Contains more Carbs +289.8%
Contains more Other +109.7%
Contains more Protein +14.1%
Equal in Fats - 4.78
Equal in Water - 84.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cuisine
Chinese cuisine
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +15.2%
Contains less Saturated Fat -29.3%
Contains more Polyunsaturated fat +26.7%
Chinese cuisine
23% 28% 49%
Saturated Fat: 0.978 g
Monounsaturated Fat: 1.217 g
Polyunsaturated fat: 2.13 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +15.2%
Contains less Saturated Fat -29.3%
Contains more Polyunsaturated fat +26.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese cuisine Tofu Opinion
Net carbs 5.79g 1.57g Chinese cuisine
Protein 7.08g 8.08g Tofu
Fats 5.3g 4.78g Chinese cuisine
Carbs 7.29g 1.87g Chinese cuisine
Calories 105kcal 76kcal Chinese cuisine
Starch 1.82g Chinese cuisine
Fructose 0.55g Chinese cuisine
Sugar 2.41g 0.62g Tofu
Fiber 1.5g 0.3g Chinese cuisine
Calcium 22mg 350mg Tofu
Iron 1.11mg 5.36mg Tofu
Magnesium 15mg 30mg Tofu
Phosphorus 76mg 97mg Tofu
Potassium 204mg 121mg Chinese cuisine
Sodium 409mg 7mg Tofu
Zinc 1.5mg 0.8mg Chinese cuisine
Copper 0.049mg 0.193mg Tofu
Manganese 0.147mg 0.605mg Tofu
Selenium 6.7µg 8.9µg Tofu
Vitamin A 1262IU 85IU Chinese cuisine
Vitamin A RAE 63µg Chinese cuisine
Vitamin E 0.82mg 0.01mg Chinese cuisine
Vitamin D 3IU 0IU Chinese cuisine
Vitamin D 0.1µg 0µg Chinese cuisine
Vitamin C 11.6mg 0.1mg Chinese cuisine
Vitamin B1 0.033mg 0.081mg Tofu
Vitamin B2 0.055mg 0.052mg Chinese cuisine
Vitamin B3 1.32mg 0.195mg Chinese cuisine
Vitamin B5 0.443mg 0.068mg Chinese cuisine
Vitamin B6 0.161mg 0.047mg Chinese cuisine
Folate 45µg 15µg Chinese cuisine
Vitamin B12 0.48µg 0µg Chinese cuisine
Vitamin K 51.3µg 2.4µg Chinese cuisine
Tryptophan 0.083mg 0.12mg Tofu
Threonine 0.313mg 0.402mg Tofu
Isoleucine 0.314mg 0.435mg Tofu
Leucine 0.525mg 0.713mg Tofu
Lysine 0.552mg 0.452mg Chinese cuisine
Methionine 0.158mg 0.108mg Chinese cuisine
Phenylalanine 0.317mg 0.428mg Tofu
Valine 0.327mg 0.446mg Tofu
Histidine 0.207mg 0.221mg Tofu
Cholesterol 14mg 0mg Tofu
Trans Fat 0.058g 0g Tofu
Saturated Fat 0.978g 0.691g Tofu
Omega-3 - DHA 0.001g 0g Chinese cuisine
Omega-3 - EPA 0.004g 0g Chinese cuisine
Omega-3 - DPA 0.005g 0g Chinese cuisine
Monounsaturated Fat 1.217g 1.056g Chinese cuisine
Polyunsaturated fat 2.13g 2.699g Tofu
Omega-6 - Eicosadienoic acid 0.002g Chinese cuisine
Omega-6 - Linoleic acid 1.803g Chinese cuisine
Omega-6 - Gamma-linoleic acid 0.001g Chinese cuisine
Omega-3 - ALA 0.264g Chinese cuisine
Omega-6 - Dihomo-gamma-linoleic acid 0.004g Chinese cuisine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cuisine Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Chinese cuisine
6%
Tofu
Minerals Daily Need Coverage Score
28%
Chinese cuisine
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 402mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.287g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Chinese cuisine
Chinese cuisine is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.