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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.

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.
Maple sugar
Maple sugar
3
:
7
Tofu
Tofu
Contains more Potassium +126.4%
Contains more Zinc +657.5%
Contains more Manganese +630.9%
Contains more Calcium +288.9%
Contains more Iron +232.9%
Contains more Magnesium +57.9%
Contains more Phosphorus +3133.3%
Contains less Sodium -36.4%
Contains more Copper +94.9%
Contains more Selenium +1012.5%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +126.4%
Contains more Zinc +657.5%
Contains more Manganese +630.9%
Contains more Calcium +288.9%
Contains more Iron +232.9%
Contains more Magnesium +57.9%
Contains more Phosphorus +3133.3%
Contains less Sodium -36.4%
Contains more Copper +94.9%
Contains more Selenium +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.
Maple sugar
Maple sugar
0
:
10
Tofu
Tofu
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +800%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +387.5%
Contains more Vitamin B5 +41.7%
Contains more Vitamin B6 +1466.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Maple sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +800%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +387.5%
Contains more Vitamin B5 +41.7%
Contains more Vitamin B6 +1466.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple sugar
Maple sugar
2
:
3
Tofu
Tofu
Contains more Carbs +4761%
Contains more Other +11.1%
Contains more Protein +7980%
Contains more Fats +2290%
Contains more Water +956.9%
Equal in Other - 0.72
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Tofu
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 Carbs +4761%
Contains more Other +11.1%
Contains more Protein +7980%
Contains more Fats +2290%
Contains more Water +956.9%
Equal in Other - 0.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple sugar
Maple sugar
1
:
2
Tofu
Tofu
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +1550%
Contains more Polyunsaturated fat +2599%
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +1550%
Contains more Polyunsaturated fat +2599%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple sugar Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Tofu Opinion
Net carbs 90.9g 1.57g Maple sugar
Protein 0.1g 8.08g Tofu
Fats 0.2g 4.78g Tofu
Carbs 90.9g 1.87g Maple sugar
Calories 354kcal 76kcal Maple sugar
Sugar 84.87g 0.62g Tofu
Fiber 0g 0.3g Tofu
Calcium 90mg 350mg Tofu
Iron 1.61mg 5.36mg Tofu
Magnesium 19mg 30mg Tofu
Phosphorus 3mg 97mg Tofu
Potassium 274mg 121mg Maple sugar
Sodium 11mg 7mg Tofu
Zinc 6.06mg 0.8mg Maple sugar
Copper 0.099mg 0.193mg Tofu
Manganese 4.422mg 0.605mg Maple sugar
Selenium 0.8µg 8.9µg Tofu
Vitamin A 0IU 85IU Tofu
Vitamin E 0mg 0.01mg Tofu
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.009mg 0.081mg Tofu
Vitamin B2 0.013mg 0.052mg Tofu
Vitamin B3 0.04mg 0.195mg Tofu
Vitamin B5 0.048mg 0.068mg Tofu
Vitamin B6 0.003mg 0.047mg Tofu
Folate 0µg 15µg Tofu
Vitamin K 0µg 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.036g 0.691g Maple sugar
Monounsaturated Fat 0.064g 1.056g Tofu
Polyunsaturated fat 0.1g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
Maple sugar
6%
Tofu
Minerals Daily Need Coverage Score
91%
Maple sugar
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 84.25g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 48)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 0.655g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.