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  6. Garden cress vs. Tofu

Garden cress vs. Tofu — In-Depth Nutrition Comparison

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How are garden cress and tofu different?

  • Garden cress is higher in vitamin A, vitamin C, and folate; however, tofu is richer in calcium, selenium, manganese, copper, iron, phosphorus, and zinc.
  • Daily need coverage for vitamin A for garden cress is 135% higher.
  • Garden cress contains 345 times more vitamin C than tofu. While garden cress contains 69mg of vitamin C, tofu contains only 0.2mg.

Cress, garden, raw and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Tofu
Tofu
8
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 PotassiumPotassium +155.7%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +743.2%
Contains more IronIron +104.6%
Contains more CopperCopper +122.4%
Contains more ZincZinc +582.6%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +113.6%
Contains more SeleniumSelenium +1833.3%
~equal in Sodium ~14mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +34400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +154.9%
Contains more Vitamin B3Vitamin B3 +162.5%
Contains more Vitamin B5Vitamin B5 +82%
Contains more Vitamin B6Vitamin B6 +168.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +97.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Tofu DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 69mg 0.2mg 76%
Calcium 81mg 683mg 60%
Vitamin A 346µg 38%
Polyunsaturated fat 0.228g 4.921g 31%
Selenium 0.9µg 17.4µg 30%
Protein 2.6g 17.27g 29%
Manganese 0.553mg 1.181mg 27%
Copper 0.17mg 0.378mg 23%
Iron 1.3mg 2.66mg 17%
Phosphorus 76mg 190mg 16%
Folate 80µg 29µg 13%
Vitamin B6 0.247mg 0.092mg 12%
Zinc 0.23mg 1.57mg 12%
Vitamin B2 0.26mg 0.102mg 12%
Fats 0.7g 8.72g 12%
Potassium 606mg 237mg 11%
Vitamin B1 0.08mg 0.158mg 7%
Saturated fat 0.023g 1.261g 6%
Calories 32kcal 144kcal 6%
Vitamin E 0.7mg 5%
Fiber 1.1g 2.3g 5%
Magnesium 38mg 58mg 5%
Vitamin B3 1mg 0.381mg 4%
Monounsaturated fat 0.239g 1.925g 4%
Choline 19.5mg 4%
Vitamin B5 0.242mg 0.133mg 2%
Carbs 5.5g 2.78g 1%
Net carbs 4.4g 0.48g N/A
Sugar 4.4g N/A
Sodium 14mg 14mg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 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 +97.8%
Contains more WaterWater +28%
Contains more OtherOther +28.6%
Contains more ProteinProtein +564.2%
Contains more FatsFats +1145.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 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 -98.2%
Contains more Mono. FatMonounsaturated fat +705.4%
Contains more Poly. FatPolyunsaturated fat +2058.3%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.