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  6. Maple sugar vs. Tofu

Maple sugar vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between maple sugar and tofu?

  • Maple sugar is higher in manganese and zinc, yet tofu is higher in iron, calcium, selenium, phosphorus, copper, and vitamin B1.
  • Maple sugar's daily need coverage for manganese is 166% more.
  • Maple sugar has 8 times more zinc than tofu. While maple sugar has 6.06mg of zinc, tofu has only 0.8mg.
  • The glycemic index of tofu is lower.

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

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
7
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 PotassiumPotassium +126.4%
Contains more ZincZinc +657.5%
Contains more ManganeseManganese +630.9%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +288.9%
Contains more IronIron +232.9%
Contains more CopperCopper +94.9%
Contains more PhosphorusPhosphorus +3133.3%
Contains less SodiumSodium -36.4%
Contains more SeleniumSelenium +1012.5%

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
10
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +387.5%
Contains more Vitamin B5Vitamin B5 +41.7%
Contains more Vitamin B6Vitamin B6 +1466.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1271.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Tofu DV% diff.
Manganese 4.422mg 0.605mg 166%
Zinc 6.06mg 0.8mg 48%
Iron 1.61mg 5.36mg 47%
Carbs 90.9g 1.87g 30%
Calcium 90mg 350mg 26%
Polyunsaturated fat 0.1g 2.699g 17%
Protein 0.1g 8.08g 16%
Selenium 0.8µg 8.9µg 15%
Calories 354kcal 76kcal 14%
Phosphorus 3mg 97mg 13%
Copper 0.099mg 0.193mg 10%
Fats 0.2g 4.78g 7%
Vitamin B1 0.009mg 0.081mg 6%
Choline 2.1mg 28.8mg 5%
Potassium 274mg 121mg 5%
Folate 0µg 15µg 4%
Vitamin B6 0.003mg 0.047mg 3%
Saturated fat 0.036g 0.691g 3%
Magnesium 19mg 30mg 3%
Vitamin B2 0.013mg 0.052mg 3%
Monounsaturated fat 0.064g 1.056g 2%
Vitamin K 0µg 2.4µg 2%
Fiber 0g 0.3g 1%
Vitamin B3 0.04mg 0.195mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 90.9g 1.57g N/A
Sugar 84.87g 0.62g N/A
Sodium 11mg 7mg 0%
Vitamin E 0mg 0.01mg 0%
Vitamin B5 0.048mg 0.068mg 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 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 +4761%
Contains more ProteinProtein +7980%
Contains more FatsFats +2290%
Contains more WaterWater +956.9%
~equal in Other ~0.72g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +1550%
Contains more Poly. FatPolyunsaturated fat +2599%

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/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.