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  6. Maple sugar vs. Tofu

Maple sugar vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between maple sugar and tofu?

  • Maple sugar is richer in manganese and zinc, yet tofu is richer in calcium, copper, selenium, phosphorus, iron, vitamin B1, magnesium, and fiber.
  • Maple sugar's daily need coverage for manganese is 141% higher.
  • Maple sugar has 4 times more zinc than tofu. Maple sugar has 6.06mg of zinc, while tofu has 1.57mg.
  • Tofu has a lower glycemic index than maple sugar.

We used Sugars, maple and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Tofu
Tofu
6
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 PotassiumPotassium +15.6%
Contains more ZincZinc +286%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +274.4%
Contains more MagnesiumMagnesium +205.3%
Contains more CalciumCalcium +658.9%
Contains more IronIron +65.2%
Contains more CopperCopper +281.8%
Contains more PhosphorusPhosphorus +6233.3%
Contains more SeleniumSelenium +2075%

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Tofu
Tofu
7
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 CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1655.6%
Contains more Vitamin B2Vitamin B2 +684.6%
Contains more Vitamin B3Vitamin B3 +852.5%
Contains more Vitamin B5Vitamin B5 +177.1%
Contains more Vitamin B6Vitamin B6 +2966.7%
Contains more FolateFolate +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Maple sugar Tofu DV% diff.
Manganese 4.422mg 1.181mg 141%
Calcium 90mg 683mg 59%
Zinc 6.06mg 1.57mg 41%
Protein 0.1g 17.27g 34%
Polyunsaturated fat 0.1g 4.921g 32%
Copper 0.099mg 0.378mg 31%
Selenium 0.8µg 17.4µg 30%
Carbs 90.9g 2.78g 29%
Phosphorus 3mg 190mg 27%
Fats 0.2g 8.72g 13%
Iron 1.61mg 2.66mg 13%
Vitamin B1 0.009mg 0.158mg 12%
Calories 354kcal 144kcal 11%
Fiber 0g 2.3g 9%
Magnesium 19mg 58mg 9%
Vitamin B2 0.013mg 0.102mg 7%
Folate 0µg 29µg 7%
Vitamin B6 0.003mg 0.092mg 7%
Saturated fat 0.036g 1.261g 6%
Monounsaturated fat 0.064g 1.925g 5%
Vitamin B3 0.04mg 0.381mg 2%
Vitamin B5 0.048mg 0.133mg 2%
Potassium 274mg 237mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 90.9g 0.48g N/A
Sugar 84.87g N/A
Sodium 11mg 14mg 0%
Choline 2.1mg 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Tofu
Tofu
4
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 +3169.8%
Contains more ProteinProtein +17170%
Contains more FatsFats +4260%
Contains more WaterWater +772.9%
Contains more OtherOther +75%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 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 -97.1%
Contains more Mono. FatMonounsaturated fat +2907.8%
Contains more Poly. FatPolyunsaturated fat +4821%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.