Asparagus vs. Tofu — In-Depth Nutrition Comparison
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How are asparagus and tofu different?
- Asparagus is richer in vitamin K, vitamin A, folate, vitamin E, fiber, and vitamin B2, while tofu is higher in iron, calcium, manganese, and selenium.
- Tofu covers your daily need for iron, 40% more than asparagus.
- Asparagus contains 113 times more vitamin E than tofu. Asparagus contains 1.13mg of vitamin E, while tofu contains 0.01mg.
- Asparagus has a higher glycemic index (32) than tofu (15).
Asparagus, raw and Tofu, raw, regular, prepared with calcium sulfate types were used in this article.
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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 PotassiumPotassium | +66.9% |
| Contains less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +114.3% |
| Contains more CalciumCalcium | +1358.3% |
| Contains more IronIron | +150.5% |
| Contains more ZincZinc | +48.1% |
| Contains more PhosphorusPhosphorus | +86.5% |
| Contains more ManganeseManganese | +282.9% |
| Contains more SeleniumSelenium | +287% |
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 | +5500% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +11200% |
| Contains more Vitamin B1Vitamin B1 | +76.5% |
| Contains more Vitamin B2Vitamin B2 | +171.2% |
| Contains more Vitamin B3Vitamin B3 | +401.5% |
| Contains more Vitamin B5Vitamin B5 | +302.9% |
| Contains more Vitamin B6Vitamin B6 | +93.6% |
| Contains more Vitamin KVitamin K | +1633.3% |
| Contains more FolateFolate | +246.7% |
| Contains more CholineCholine | +80% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.14mg | 5.36mg | 40% |
| Vitamin K | 41.6µg | 2.4µg | 33% |
| Calcium | 24mg | 350mg | 33% |
| Manganese | 0.158mg | 0.605mg | 19% |
| Polyunsaturated fat | 0.05g | 2.699g | 18% |
| Protein | 2.2g | 8.08g | 12% |
| Selenium | 2.3µg | 8.9µg | 12% |
| Folate | 52µg | 15µg | 9% |
| Vitamin B2 | 0.141mg | 0.052mg | 7% |
| Vitamin E | 1.13mg | 0.01mg | 7% |
| Fiber | 2.1g | 0.3g | 7% |
| Fats | 0.12g | 4.78g | 7% |
| Vitamin C | 5.6mg | 0.1mg | 6% |
| Phosphorus | 52mg | 97mg | 6% |
| Vitamin B3 | 0.978mg | 0.195mg | 5% |
| Vitamin B1 | 0.143mg | 0.081mg | 5% |
| Vitamin B5 | 0.274mg | 0.068mg | 4% |
| Vitamin A | 38µg | 4% | |
| Magnesium | 14mg | 30mg | 4% |
| Saturated fat | 0.04g | 0.691g | 3% |
| Vitamin B6 | 0.091mg | 0.047mg | 3% |
| Monounsaturated fat | 0g | 1.056g | 3% |
| Calories | 20kcal | 76kcal | 3% |
| Zinc | 0.54mg | 0.8mg | 2% |
| Choline | 16mg | 28.8mg | 2% |
| Potassium | 202mg | 121mg | 2% |
| Fructose | 1g | 1% | |
| Carbs | 3.88g | 1.87g | 1% |
| Net carbs | 1.78g | 1.57g | N/A |
| Sugar | 1.88g | 0.62g | N/A |
| Copper | 0.189mg | 0.193mg | 0% |
| Sodium | 2mg | 7mg | 0% |
| Tryptophan | 0.027mg | 0.12mg | 0% |
| Threonine | 0.084mg | 0.402mg | 0% |
| Isoleucine | 0.075mg | 0.435mg | 0% |
| Leucine | 0.128mg | 0.713mg | 0% |
| Lysine | 0.104mg | 0.452mg | 0% |
| Methionine | 0.031mg | 0.108mg | 0% |
| Phenylalanine | 0.075mg | 0.428mg | 0% |
| Valine | 0.115mg | 0.446mg | 0% |
| Histidine | 0.049mg | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +107.5% |
| Contains more ProteinProtein | +267.3% |
| Contains more FatsFats | +3883.3% |
| Contains more OtherOther | +24.1% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.2% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +5298% |