Fenugreek vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between fenugreek and tofu
- Fenugreek is higher in iron, fiber, copper, vitamin B6, magnesium, vitamin B2, potassium, and phosphorus, yet tofu is higher in calcium and selenium.
- Fenugreek covers your daily iron needs 386% more than tofu.
- Fenugreek contains 11 times more fiber than tofu. While fenugreek contains 24.6g of fiber, tofu contains only 2.3g.
- The glycemic index of fenugreek is lower.
Food varieties used in this article are Spices, fenugreek seed and Tofu, raw, firm, prepared with calcium sulfate.
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.
| Contains more MagnesiumMagnesium | +229.3% |
| Contains more PotassiumPotassium | +224.9% |
| Contains more IronIron | +1160.5% |
| Contains more CopperCopper | +193.7% |
| Contains more ZincZinc | +59.2% |
| Contains more PhosphorusPhosphorus | +55.8% |
| Contains more CalciumCalcium | +288.1% |
| Contains less SodiumSodium | -79.1% |
| Contains more SeleniumSelenium | +176.2% |
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.
| Contains more Vitamin CVitamin C | +1400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +103.8% |
| Contains more Vitamin B2Vitamin B2 | +258.8% |
| Contains more Vitamin B3Vitamin B3 | +330.4% |
| Contains more Vitamin B6Vitamin B6 | +552.2% |
| Contains more FolateFolate | +96.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 33.53mg | 2.66mg | 386% |
| Fiber | 24.6g | 2.3g | 89% |
| Copper | 1.11mg | 0.378mg | 81% |
| Calcium | 176mg | 683mg | 51% |
| Vitamin B6 | 0.6mg | 0.092mg | 39% |
| Polyunsaturated fat | 4.921g | 33% | |
| Magnesium | 191mg | 58mg | 32% |
| Selenium | 6.3µg | 17.4µg | 20% |
| Vitamin B2 | 0.366mg | 0.102mg | 20% |
| Carbs | 58.35g | 2.78g | 19% |
| Potassium | 770mg | 237mg | 16% |
| Phosphorus | 296mg | 190mg | 15% |
| Vitamin B1 | 0.322mg | 0.158mg | 14% |
| Protein | 23g | 17.27g | 11% |
| Calories | 323kcal | 144kcal | 9% |
| Zinc | 2.5mg | 1.57mg | 8% |
| Vitamin B3 | 1.64mg | 0.381mg | 8% |
| Folate | 57µg | 29µg | 7% |
| Monounsaturated fat | 1.925g | 5% | |
| Fats | 6.41g | 8.72g | 4% |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin C | 3mg | 0.2mg | 3% |
| Sodium | 67mg | 14mg | 2% |
| Manganese | 1.228mg | 1.181mg | 2% |
| Saturated fat | 1.46g | 1.261g | 1% |
| Net carbs | 33.75g | 0.48g | N/A |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.391mg | 0.235mg | 0% |
| Threonine | 0.898mg | 0.785mg | 0% |
| Isoleucine | 1.241mg | 0.849mg | 0% |
| Leucine | 1.757mg | 1.392mg | 0% |
| Lysine | 1.684mg | 0.883mg | 0% |
| Methionine | 0.338mg | 0.211mg | 0% |
| Phenylalanine | 1.089mg | 0.835mg | 0% |
| Valine | 1.102mg | 0.87mg | 0% |
| Histidine | 0.668mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.2% |
| Contains more CarbsCarbs | +1998.9% |
| Contains more OtherOther | +142.9% |
| Contains more FatsFats | +36% |
| Contains more WaterWater | +689.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -13.6% |
