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  6. Eggplant vs. Tofu

Eggplant vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between eggplant and tofu?

  • Eggplant is richer in fiber, while tofu is higher in iron, calcium, manganese, selenium, copper, phosphorus, and zinc.
  • Tofu's daily need coverage for iron is 64% higher.
  • Tofu has 10 times less fiber than eggplant. Eggplant has 3g of fiber, while tofu has 0.3g.
  • Eggplant has a higher glycemic index (30) than tofu (15).

We used Eggplant, raw and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

Eggplant 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 10% 2.7% 20% 8.6% 27% 4.4% 10% 0.26% 30% 1.6%
Tofu
Tofu
8
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 +89.3%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +3788.9%
Contains more IronIron +2230.4%
Contains more CopperCopper +138.3%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +304.2%
Contains more ManganeseManganese +160.8%
Contains more SeleniumSelenium +2866.7%

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 7.3% 0.33% 6% 0% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17% 3.8%
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B3Vitamin B3 +232.8%
Contains more Vitamin B5Vitamin B5 +313.2%
Contains more Vitamin B6Vitamin B6 +78.7%
Contains more Vitamin KVitamin K +45.8%
Contains more FolateFolate +46.7%
Contains more Vitamin B1Vitamin B1 +107.7%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more CholineCholine +317.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Eggplant Tofu DV% diff.
Iron 0.23mg 5.36mg 64%
Calcium 9mg 350mg 34%
Polyunsaturated fat 0.076g 2.699g 17%
Selenium 0.3µg 8.9µg 16%
Manganese 0.232mg 0.605mg 16%
Protein 0.98g 8.08g 14%
Copper 0.081mg 0.193mg 12%
Fiber 3g 0.3g 11%
Phosphorus 24mg 97mg 10%
Fats 0.18g 4.78g 7%
Zinc 0.16mg 0.8mg 6%
Magnesium 14mg 30mg 4%
Choline 6.9mg 28.8mg 4%
Vitamin B5 0.281mg 0.068mg 4%
Vitamin B1 0.039mg 0.081mg 4%
Saturated fat 0.034g 0.691g 3%
Monounsaturated fat 0.016g 1.056g 3%
Vitamin B6 0.084mg 0.047mg 3%
Vitamin B3 0.649mg 0.195mg 3%
Calories 25kcal 76kcal 3%
Potassium 229mg 121mg 3%
Vitamin E 0.3mg 0.01mg 2%
Folate 22µg 15µg 2%
Vitamin C 2.2mg 0.1mg 2%
Fructose 1.54g 2%
Vitamin K 3.5µg 2.4µg 1%
Vitamin B2 0.037mg 0.052mg 1%
Carbs 5.88g 1.87g 1%
Net carbs 2.88g 1.57g N/A
Sugar 3.53g 0.62g N/A
Sodium 2mg 7mg 0%
Vitamin A 1µg 0%
Tryptophan 0.009mg 0.12mg 0%
Threonine 0.037mg 0.402mg 0%
Isoleucine 0.045mg 0.435mg 0%
Leucine 0.064mg 0.713mg 0%
Lysine 0.047mg 0.452mg 0%
Methionine 0.011mg 0.108mg 0%
Phenylalanine 0.043mg 0.428mg 0%
Valine 0.053mg 0.446mg 0%
Histidine 0.023mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Tofu
Tofu
3
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 +214.4%
Contains more ProteinProtein +724.5%
Contains more FatsFats +2555.6%
~equal in Water ~84.55g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 13% 60%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.076 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 -95.1%
Contains more Mono. FatMonounsaturated fat +6500%
Contains more Poly. FatPolyunsaturated fat +3451.3%

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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.