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Fireweed vs. Tofu — In-Depth Nutrition Comparison

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Differences between Fireweed and Tofu

  • Fireweed has more Manganese, Vitamin B6, Fiber, Vitamin B3, Vitamin B5, Magnesium, and Folate, while Tofu has more Selenium, Calcium, and Phosphorus.
  • Fireweed's daily need coverage for Manganese is 240% higher.
  • Tofu contains 12 times less Vitamin B3 than Fireweed. Fireweed contains 4.674mg of Vitamin B3, while Tofu contains 0.381mg.

The food types used in this comparison are Fireweed, leaves, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Fireweed 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.
:
6
Tofu
Contains more Magnesium +169%
Contains more Potassium +108.4%
Contains more Zinc +69.4%
Contains more Manganese +467.7%
Contains more Calcium +59.2%
Contains more Iron +10.8%
Contains more Phosphorus +75.9%
Contains less Sodium -58.8%
Contains more Copper +18.1%
Contains more Selenium +1833.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 129% 90% 112% 47% 44% 5% 73% 107% 875% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Magnesium +169%
Contains more Potassium +108.4%
Contains more Zinc +69.4%
Contains more Manganese +467.7%
Contains more Calcium +59.2%
Contains more Iron +10.8%
Contains more Phosphorus +75.9%
Contains less Sodium -58.8%
Contains more Copper +18.1%
Contains more Selenium +1833.3%

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.
:
1
Tofu
Contains more Vitamin A +2067.5%
Contains more Vitamin C +1000%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B3 +1126.8%
Contains more Vitamin B5 +919.5%
Contains more Vitamin B6 +587%
Contains more Folate +286.2%
Contains more Vitamin B1 +378.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 216% 0% 0% 8% 9% 32% 88% 82% 146% 85% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin A +2067.5%
Contains more Vitamin C +1000%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B3 +1126.8%
Contains more Vitamin B5 +919.5%
Contains more Vitamin B6 +587%
Contains more Folate +286.2%
Contains more Vitamin B1 +378.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Tofu
Contains more Carbs +591.4%
Contains more Other +81.4%
Contains more Protein +266.7%
Contains more Fats +217.1%
Equal in Water - 69.83
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
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 Carbs +591.4%
Contains more Other +81.4%
Contains more Protein +266.7%
Contains more Fats +217.1%
Equal in Water - 69.83

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fireweed Tofu
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Fireweed Tofu Opinion
Net carbs 8.62g 0.48g Fireweed
Protein 4.71g 17.27g Tofu
Fats 2.75g 8.72g Tofu
Carbs 19.22g 2.78g Fireweed
Calories 103kcal 144kcal Tofu
Fiber 10.6g 2.3g Fireweed
Calcium 429mg 683mg Tofu
Iron 2.4mg 2.66mg Tofu
Magnesium 156mg 58mg Fireweed
Phosphorus 108mg 190mg Tofu
Potassium 494mg 237mg Fireweed
Sodium 34mg 14mg Tofu
Zinc 2.66mg 1.57mg Fireweed
Copper 0.32mg 0.378mg Tofu
Manganese 6.704mg 1.181mg Fireweed
Selenium 0.9µg 17.4µg Tofu
Vitamin A 3598IU 166IU Fireweed
Vitamin A RAE 180µg Fireweed
Vitamin C 2.2mg 0.2mg Fireweed
Vitamin B1 0.033mg 0.158mg Tofu
Vitamin B2 0.137mg 0.102mg Fireweed
Vitamin B3 4.674mg 0.381mg Fireweed
Vitamin B5 1.356mg 0.133mg Fireweed
Vitamin B6 0.632mg 0.092mg Fireweed
Folate 112µg 29µg Fireweed
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 1.261g Fireweed
Monounsaturated Fat 1.925g Tofu
Polyunsaturated fat 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
55%
Fireweed
11%
Tofu
Minerals Daily Need Coverage Score
148%
Fireweed
87%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 20mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 1.261g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Fireweed
Fireweed is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.