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  6. Edible mushroom vs. Tofu

Edible mushroom vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between edible mushroom and tofu?

  • Edible mushroom is higher in vitamin B5, vitamin B2, vitamin B3, copper, and potassium, yet tofu is higher in iron, calcium, and manganese.
  • Tofu's daily need coverage for iron is 61% more.
  • Edible mushroom has 22 times more vitamin B5 than tofu. While edible mushroom has 1.497mg of vitamin B5, tofu has only 0.068mg.
  • The glycemic index of tofu is lower.

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

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
6
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 +162.8%
Contains more CopperCopper +64.8%
Contains less SodiumSodium -28.6%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +11566.7%
Contains more IronIron +972%
Contains more ZincZinc +53.8%
Contains more PhosphorusPhosphorus +12.8%
Contains more ManganeseManganese +1187.2%
~equal in Selenium ~8.9µg

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +673.1%
Contains more Vitamin B3Vitamin B3 +1749.7%
Contains more Vitamin B5Vitamin B5 +2101.5%
Contains more Vitamin B6Vitamin B6 +121.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +13.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +66.5%
~equal in Vitamin A ~µg
~equal in Vitamin E ~0.01mg
~equal in Vitamin B1 ~0.081mg

All nutrients comparison - raw data values

Nutrient Edible mushroom Tofu DV% diff.
Iron 0.5mg 5.36mg 61%
Calcium 3mg 350mg 35%
Vitamin B5 1.497mg 0.068mg 29%
Vitamin B2 0.402mg 0.052mg 27%
Manganese 0.047mg 0.605mg 24%
Vitamin B3 3.607mg 0.195mg 21%
Polyunsaturated fat 0.16g 2.699g 17%
Copper 0.318mg 0.193mg 14%
Protein 3.09g 8.08g 10%
Fats 0.34g 4.78g 7%
Potassium 318mg 121mg 6%
Magnesium 9mg 30mg 5%
Vitamin B6 0.104mg 0.047mg 4%
Calories 22kcal 76kcal 3%
Saturated fat 0.05g 0.691g 3%
Monounsaturated fat 0g 1.056g 3%
Zinc 0.52mg 0.8mg 3%
Fiber 1g 0.3g 3%
Phosphorus 86mg 97mg 2%
Vitamin B12 0.04µg 0µg 2%
Vitamin K 0µg 2.4µg 2%
Choline 17.3mg 28.8mg 2%
Vitamin C 2.1mg 0.1mg 2%
Vitamin D 0.2µg 0µg 1%
Selenium 9.3µg 8.9µg 1%
Vitamin D 7IU 0IU 1%
Folate 17µg 15µg 1%
Carbs 3.26g 1.87g 0%
Net carbs 2.26g 1.57g N/A
Sugar 1.98g 0.62g N/A
Sodium 5mg 7mg 0%
Vitamin E 0.01mg 0.01mg 0%
Vitamin B1 0.081mg 0.081mg 0%
Tryptophan 0.035mg 0.12mg 0%
Threonine 0.107mg 0.402mg 0%
Isoleucine 0.076mg 0.435mg 0%
Leucine 0.12mg 0.713mg 0%
Lysine 0.107mg 0.452mg 0%
Methionine 0.031mg 0.108mg 0%
Phenylalanine 0.085mg 0.428mg 0%
Valine 0.232mg 0.446mg 0%
Histidine 0.057mg 0.221mg 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
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 CarbsCarbs +74.3%
Contains more OtherOther +19.4%
Contains more ProteinProtein +161.5%
Contains more FatsFats +1305.9%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1586.9%

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/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.