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Fireweed vs Tofu - In-Depth Nutrition Comparison

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Important differences between Fireweed and Tofu

  • Fireweed has more Manganese, Vitamin B6, Fiber, Magnesium, Vitamin B3, Vitamin B5, Folate, and Zinc, however Tofu has more Iron, and Selenium.
  • Fireweed's daily need coverage for Manganese is 265% more.
  • Fireweed has 35 times more Fiber than Tofu. Fireweed has 10.6g of Fiber, while Tofu has 0.3g.

The food varieties used in the comparison are Fireweed, leaves, raw and Tofu, raw, regular, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Fireweed
Fireweed
6
:
2
Tofu
Tofu
Contains more Calcium +22.6%
Contains more Magnesium +420%
Contains more Phosphorus +11.3%
Contains more Potassium +308.3%
Contains more Zinc +232.5%
Contains more Copper +65.8%
Contains more Iron +123.3%
Contains less Sodium -79.4%
Fireweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 129% 90% 112% 47% 44% 5% 73% 107%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 201% 22% 42% 11% 1% 22% 65%
Contains more Calcium +22.6%
Contains more Magnesium +420%
Contains more Phosphorus +11.3%
Contains more Potassium +308.3%
Contains more Zinc +232.5%
Contains more Copper +65.8%
Contains more Iron +123.3%
Contains less Sodium -79.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Fireweed
Fireweed
7
:
3
Tofu
Tofu
Contains more Vitamin A +4132.9%
Contains more Vitamin C +2100%
Contains more Vitamin B2 +163.5%
Contains more Vitamin B3 +2296.9%
Contains more Vitamin B5 +1894.1%
Contains more Vitamin B6 +1244.7%
Contains more Folate +646.7%
Contains more Vitamin B1 +145.5%
Fireweed
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +4132.9%
Contains more Vitamin C +2100%
Contains more Vitamin B2 +163.5%
Contains more Vitamin B3 +2296.9%
Contains more Vitamin B5 +1894.1%
Contains more Vitamin B6 +1244.7%
Contains more Folate +646.7%
Contains more Vitamin B1 +145.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fireweed
Fireweed
2
:
3
Tofu
Tofu
Contains more Carbs +927.8%
Contains more Other +252.8%
Contains more Protein +71.5%
Contains more Fats +73.8%
Contains more Water +19.5%
Fireweed
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
Tofu
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 Carbs +927.8%
Contains more Other +252.8%
Contains more Protein +71.5%
Contains more Fats +73.8%
Contains more Water +19.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fireweed Tofu
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Fireweed Tofu Opinion
Net carbs 8.62g 1.57g Fireweed
Protein 4.71g 8.08g Tofu
Fats 2.75g 4.78g Tofu
Carbs 19.22g 1.87g Fireweed
Calories 103kcal 76kcal Fireweed
Sugar 0.62g Fireweed
Fiber 10.6g 0.3g Fireweed
Calcium 429mg 350mg Fireweed
Iron 2.4mg 5.36mg Tofu
Magnesium 156mg 30mg Fireweed
Phosphorus 108mg 97mg Fireweed
Potassium 494mg 121mg Fireweed
Sodium 34mg 7mg Tofu
Zinc 2.66mg 0.8mg Fireweed
Copper 0.32mg 0.193mg Fireweed
Vitamin A 3598IU 85IU Fireweed
Vitamin A RAE 180µg Fireweed
Vitamin E 0.01mg Tofu
Vitamin C 2.2mg 0.1mg Fireweed
Vitamin B1 0.033mg 0.081mg Tofu
Vitamin B2 0.137mg 0.052mg Fireweed
Vitamin B3 4.674mg 0.195mg Fireweed
Vitamin B5 1.356mg 0.068mg Fireweed
Vitamin B6 0.632mg 0.047mg Fireweed
Folate 112µg 15µg Fireweed
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g Fireweed
Monounsaturated Fat 1.056g Tofu
Polyunsaturated fat 2.699g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
Fireweed
6%
Tofu
Minerals Daily Need Coverage Score
75%
Fireweed
58%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 27mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.691g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Fireweed
Fireweed is relatively richer in minerals
Which food is richer in vitamins?
Fireweed
Fireweed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.