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  6. Edible mushroom vs. Tofu

Edible mushroom vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between edible mushroom and tofu?

  • Edible mushroom is richer in vitamin B5, vitamin B2, and vitamin B3, yet tofu is richer in calcium, manganese, iron, phosphorus, selenium, magnesium, and zinc.
  • Tofu's daily need coverage for calcium is 68% higher.
  • Edible mushroom has 11 times more vitamin B5 than tofu. Edible mushroom has 1.497mg of vitamin B5, while tofu has 0.133mg.
  • Tofu has a lower glycemic index than edible mushroom.

We used Mushrooms, white, raw and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
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 +34.2%
Contains less SodiumSodium -64.3%
Contains more MagnesiumMagnesium +544.4%
Contains more CalciumCalcium +22666.7%
Contains more IronIron +432%
Contains more CopperCopper +18.9%
Contains more ZincZinc +201.9%
Contains more PhosphorusPhosphorus +120.9%
Contains more ManganeseManganese +2412.8%
Contains more SeleniumSelenium +87.1%

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Tofu
Tofu
2
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 +950%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +294.1%
Contains more Vitamin B3Vitamin B3 +846.7%
Contains more Vitamin B5Vitamin B5 +1025.6%
Contains more Vitamin B6Vitamin B6 +13%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +95.1%
Contains more FolateFolate +70.6%
~equal in Vitamin A ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Edible mushroom Tofu DV% diff.
Calcium 3mg 683mg 68%
Manganese 0.047mg 1.181mg 49%
Polyunsaturated fat 0.16g 4.921g 32%
Protein 3.09g 17.27g 28%
Vitamin B5 1.497mg 0.133mg 27%
Iron 0.5mg 2.66mg 27%
Vitamin B2 0.402mg 0.102mg 23%
Vitamin B3 3.607mg 0.381mg 20%
Selenium 9.3µg 17.4µg 15%
Phosphorus 86mg 190mg 15%
Fats 0.34g 8.72g 13%
Magnesium 9mg 58mg 12%
Zinc 0.52mg 1.57mg 10%
Copper 0.318mg 0.378mg 7%
Calories 22kcal 144kcal 6%
Saturated fat 0.05g 1.261g 6%
Vitamin B1 0.081mg 0.158mg 6%
Fiber 1g 2.3g 5%
Monounsaturated fat 0g 1.925g 5%
Folate 17µg 29µg 3%
Choline 17.3mg 3%
Vitamin C 2.1mg 0.2mg 2%
Potassium 318mg 237mg 2%
Vitamin B12 0.04µg 0µg 2%
Vitamin D 7IU 0IU 1%
Vitamin B6 0.104mg 0.092mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 2.26g 0.48g N/A
Carbs 3.26g 2.78g 0%
Sugar 1.98g N/A
Sodium 5mg 14mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.035mg 0.235mg 0%
Threonine 0.107mg 0.785mg 0%
Isoleucine 0.076mg 0.849mg 0%
Leucine 0.12mg 1.392mg 0%
Lysine 0.107mg 0.883mg 0%
Methionine 0.031mg 0.211mg 0%
Phenylalanine 0.085mg 0.835mg 0%
Valine 0.232mg 0.87mg 0%
Histidine 0.057mg 0.431mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 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 CarbsCarbs +17.3%
Contains more WaterWater +32.4%
Contains more ProteinProtein +458.9%
Contains more FatsFats +2464.7%
Contains more OtherOther +62.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 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 -96%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +2975.6%

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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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.