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  6. Grape leaves vs. Tofu

Grape leaves vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between grape leaves and tofu

  • Grape leaves have more vitamin A, manganese, fiber, vitamin B6, vitamin B2, folate, and vitamin B3; however, tofu is richer in calcium, selenium, and phosphorus.
  • Grape leaves cover your daily vitamin A needs 547% more than tofu.
  • Tofu has 6 times less vitamin B3 than grape leaves. Grape leaves have 2.362mg of vitamin B3, while tofu has 0.381mg.

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

Infographic

Grape leaves vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Tofu
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +63.8%
Contains more PotassiumPotassium +14.8%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +141.7%
Contains more CalciumCalcium +88.2%
Contains more ZincZinc +134.3%
Contains more PhosphorusPhosphorus +108.8%
Contains more SeleniumSelenium +1833.3%
~equal in Iron ~2.66mg
~equal in Copper ~0.378mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +5450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +247.1%
Contains more Vitamin B3Vitamin B3 +519.9%
Contains more Vitamin B5Vitamin B5 +73.7%
Contains more Vitamin B6Vitamin B6 +334.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +186.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +295%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Tofu DV% diff.
Vitamin A 1376µg 153%
Vitamin K 108.6µg 91%
Manganese 2.855mg 1.181mg 73%
Fiber 11g 2.3g 35%
Calcium 363mg 683mg 32%
Selenium 0.9µg 17.4µg 30%
Polyunsaturated fat 1.065g 4.921g 26%
Vitamin B6 0.4mg 0.092mg 24%
Protein 5.6g 17.27g 23%
Vitamin B2 0.354mg 0.102mg 19%
Phosphorus 91mg 190mg 14%
Folate 83µg 29µg 14%
Vitamin E 2mg 13%
Vitamin B3 2.362mg 0.381mg 12%
Vitamin C 11.1mg 0.2mg 12%
Fats 2.12g 8.72g 10%
Vitamin B1 0.04mg 0.158mg 10%
Magnesium 95mg 58mg 9%
Zinc 0.67mg 1.57mg 8%
Monounsaturated fat 0.081g 1.925g 5%
Carbs 17.31g 2.78g 5%
Copper 0.415mg 0.378mg 4%
Saturated fat 0.336g 1.261g 4%
Calories 93kcal 144kcal 3%
Vitamin B5 0.231mg 0.133mg 2%
Choline 12.8mg 2%
Potassium 272mg 237mg 1%
Net carbs 6.31g 0.48g N/A
Iron 2.63mg 2.66mg 0%
Sugar 6.3g N/A
Sodium 9mg 14mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Tofu
Tofu
2
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 CarbsCarbs +522.7%
Contains more OtherOther +17.9%
Contains more ProteinProtein +208.4%
Contains more FatsFats +311.3%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -73.4%
Contains more Mono. FatMonounsaturated fat +2276.5%
Contains more Poly. FatPolyunsaturated fat +362.1%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.