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  6. Domestic goose vs. Tofu

Domestic goose vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between domestic goose and tofu?

  • Domestic goose is richer in vitamin B5, vitamin B6, phosphorus, selenium, vitamin B2, and vitamin B3, while tofu is higher in calcium, iron, and manganese.
  • Domestic goose's daily need coverage for vitamin B5 is 35% higher.
  • Tofu has a higher glycemic index (15) than domestic goose (0).

We used Goose, domesticated, meat only, cooked, roasted and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

Domestic goose 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 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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +220.7%
Contains more CopperCopper +43%
Contains more ZincZinc +296.3%
Contains more PhosphorusPhosphorus +218.6%
Contains more SeleniumSelenium +186.5%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +2400%
Contains more IronIron +86.8%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +2420.8%

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 0% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Tofu
Tofu
5
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +1992.8%
Contains more Vitamin B5Vitamin B5 +2597.1%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Domestic goose Tofu DV% diff.
Protein 28.97g 8.08g 42%
Vitamin B5 1.834mg 0.068mg 35%
Calcium 14mg 350mg 34%
Vitamin B6 0.47mg 0.047mg 33%
Cholesterol 96mg 0mg 32%
Iron 2.87mg 5.36mg 31%
Selenium 25.5µg 8.9µg 30%
Phosphorus 309mg 97mg 30%
Vitamin B2 0.39mg 0.052mg 26%
Manganese 0.024mg 0.605mg 25%
Vitamin B3 4.081mg 0.195mg 24%
Zinc 3.17mg 0.8mg 22%
Vitamin B12 0.49µg 0µg 20%
Saturated fat 4.56g 0.691g 18%
Fats 12.67g 4.78g 12%
Copper 0.276mg 0.193mg 9%
Calories 238kcal 76kcal 8%
Potassium 388mg 121mg 8%
Monounsaturated fat 4.34g 1.056g 8%
Polyunsaturated fat 1.54g 2.699g 8%
Choline 28.8mg 5%
Sodium 76mg 7mg 3%
Vitamin K 2.4µg 2%
Folate 12µg 15µg 1%
Vitamin B1 0.092mg 0.081mg 1%
Vitamin A 12µg 1%
Fiber 0g 0.3g 1%
Magnesium 25mg 30mg 1%
Carbs 0g 1.87g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.403mg 0.12mg 0%
Threonine 1.238mg 0.402mg 0%
Isoleucine 1.488mg 0.435mg 0%
Leucine 2.447mg 0.713mg 0%
Lysine 2.48mg 0.452mg 0%
Methionine 0.783mg 0.108mg 0%
Phenylalanine 1.214mg 0.428mg 0%
Valine 1.516mg 0.446mg 0%
Histidine 0.765mg 0.221mg 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
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 ProteinProtein +258.5%
Contains more FatsFats +165.1%
Contains more OtherOther +56.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +47.7%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +311%
Contains less Sat. FatSaturated fat -84.8%
Contains more Poly. FatPolyunsaturated fat +75.3%

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/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.