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  6. Domestic goose vs. Tofu

Domestic goose vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between domestic goose and tofu

  • Domestic goose is higher in vitamin B5, vitamin B6, vitamin B3, vitamin B2, vitamin B12, and phosphorus, yet tofu is higher in calcium and manganese.
  • Tofu covers your daily calcium needs 67% more than domestic goose.
  • The glycemic index of domestic goose is lower.

Food varieties used in this article are Goose, domesticated, meat only, cooked, roasted and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Domestic goose 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 18% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Tofu
Tofu
5
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 +63.7%
Contains more ZincZinc +101.9%
Contains more PhosphorusPhosphorus +62.6%
Contains more SeleniumSelenium +46.6%
Contains more MagnesiumMagnesium +132%
Contains more CalciumCalcium +4778.6%
Contains more CopperCopper +37%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +4820.8%
~equal in Iron ~2.66mg

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 0% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Tofu
Tofu
3
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +282.4%
Contains more Vitamin B3Vitamin B3 +971.1%
Contains more Vitamin B5Vitamin B5 +1278.9%
Contains more Vitamin B6Vitamin B6 +410.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +71.7%
Contains more FolateFolate +141.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Domestic goose Tofu DV% diff.
Calcium 14mg 683mg 67%
Manganese 0.024mg 1.181mg 50%
Vitamin B5 1.834mg 0.133mg 34%
Cholesterol 96mg 0mg 32%
Vitamin B6 0.47mg 0.092mg 29%
Vitamin B3 4.081mg 0.381mg 23%
Protein 28.97g 17.27g 23%
Polyunsaturated fat 1.54g 4.921g 23%
Vitamin B2 0.39mg 0.102mg 22%
Vitamin B12 0.49µg 0µg 20%
Phosphorus 309mg 190mg 17%
Saturated fat 4.56g 1.261g 15%
Zinc 3.17mg 1.57mg 15%
Selenium 25.5µg 17.4µg 15%
Copper 0.276mg 0.378mg 11%
Fiber 0g 2.3g 9%
Magnesium 25mg 58mg 8%
Monounsaturated fat 4.34g 1.925g 6%
Fats 12.67g 8.72g 6%
Vitamin B1 0.092mg 0.158mg 6%
Calories 238kcal 144kcal 5%
Potassium 388mg 237mg 4%
Folate 12µg 29µg 4%
Sodium 76mg 14mg 3%
Iron 2.87mg 2.66mg 3%
Vitamin A 12µg 1%
Carbs 0g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Tryptophan 0.403mg 0.235mg 0%
Threonine 1.238mg 0.785mg 0%
Isoleucine 1.488mg 0.849mg 0%
Leucine 2.447mg 1.392mg 0%
Lysine 2.48mg 0.883mg 0%
Methionine 0.783mg 0.211mg 0%
Phenylalanine 1.214mg 0.835mg 0%
Valine 1.516mg 0.87mg 0%
Histidine 0.765mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Tofu
Tofu
3
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 ProteinProtein +67.7%
Contains more FatsFats +45.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22%
Contains more OtherOther +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 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 more Mono. FatMonounsaturated fat +125.5%
Contains less Sat. FatSaturated fat -72.3%
Contains more Poly. FatPolyunsaturated fat +219.5%

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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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.