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  6. Fireweed vs. Tofu

Fireweed vs. Tofu — In-Depth Nutrition Comparison

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Important differences between fireweed and tofu

  • Fireweed has more manganese, vitamin A, vitamin B6, fiber, magnesium, vitamin B3, vitamin B5, folate, and zinc; however, tofu has more iron.
  • Fireweed's daily need coverage for manganese is 265% more.
  • Fireweed has 42 times more vitamin A than tofu. Fireweed has 3598 IU of vitamin A, while tofu has 85 IU.

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" 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 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
Tofu
Tofu
3
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 MagnesiumMagnesium +420%
Contains more CalciumCalcium +22.6%
Contains more PotassiumPotassium +308.3%
Contains more CopperCopper +65.8%
Contains more ZincZinc +232.5%
Contains more PhosphorusPhosphorus +11.3%
Contains more ManganeseManganese +1008.1%
Contains more IronIron +123.3%
Contains less SodiumSodium -79.4%
Contains more SeleniumSelenium +888.9%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.3% 0% 60% 0% 8.3% 32% 88% 81% 146% 0% 0% 84%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +163.5%
Contains more Vitamin B3Vitamin B3 +2296.9%
Contains more Vitamin B5Vitamin B5 +1894.1%
Contains more Vitamin B6Vitamin B6 +1244.7%
Contains more FolateFolate +646.7%
Contains more Vitamin B1Vitamin B1 +145.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fireweed Tofu DV% diff.
Manganese 6.704mg 0.605mg 265%
Vitamin B6 0.632mg 0.047mg 45%
Fiber 10.6g 0.3g 41%
Iron 2.4mg 5.36mg 37%
Magnesium 156mg 30mg 30%
Vitamin B3 4.674mg 0.195mg 28%
Vitamin B5 1.356mg 0.068mg 26%
Folate 112µg 15µg 24%
Vitamin A 180µg 20%
Polyunsaturated fat 2.699g 18%
Zinc 2.66mg 0.8mg 17%
Selenium 0.9µg 8.9µg 15%
Copper 0.32mg 0.193mg 14%
Potassium 494mg 121mg 11%
Calcium 429mg 350mg 8%
Protein 4.71g 8.08g 7%
Vitamin B2 0.137mg 0.052mg 7%
Carbs 19.22g 1.87g 6%
Choline 28.8mg 5%
Vitamin B1 0.033mg 0.081mg 4%
Fats 2.75g 4.78g 3%
Saturated fat 0.691g 3%
Monounsaturated fat 1.056g 3%
Vitamin C 2.2mg 0.1mg 2%
Phosphorus 108mg 97mg 2%
Vitamin K 2.4µg 2%
Calories 103kcal 76kcal 1%
Sodium 34mg 7mg 1%
Protein per 100 calories 4.6g 11g N/A
Calories per 10 g protein 219kcal 94kcal N/A
Weight per 100 calories 97g 132g N/A
Unsaturated / Saturated Fat ratio 5.4 N/A
Net carbs 8.62g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +927.8%
Contains more OtherOther +252.8%
Contains more ProteinProtein +71.5%
Contains more FatsFats +73.8%
Contains more WaterWater +19.5%

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/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.