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  6. Marrow-stem Kale vs. Tofu

Marrow-stem Kale vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between marrow-stem Kale and tofu?

  • Marrow-stem Kale is higher in vitamin A, vitamin C, and folate, yet tofu is higher in calcium, copper, selenium, iron, phosphorus, manganese, and zinc.
  • Marrow-stem Kale's daily need coverage for vitamin A is 97% more.
  • Marrow-stem Kale has 177 times more vitamin C than tofu. While marrow-stem Kale has 35.3mg of vitamin C, tofu has only 0.2mg.
  • The glycemic index of tofu is lower.

We used Collards, raw and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Tofu
Tofu
10
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 +114.8%
Contains more CalciumCalcium +194.4%
Contains more PotassiumPotassium +11.3%
Contains more IronIron +466%
Contains more CopperCopper +721.7%
Contains more ZincZinc +647.6%
Contains more PhosphorusPhosphorus +660%
Contains less SodiumSodium -17.6%
Contains more ManganeseManganese +79.5%
Contains more SeleniumSelenium +1238.5%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 +17550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more Vitamin B3Vitamin B3 +94.8%
Contains more Vitamin B5Vitamin B5 +100.8%
Contains more Vitamin B6Vitamin B6 +79.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +344.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +192.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Tofu DV% diff.
Vitamin K 437.1µg 364%
Calcium 232mg 683mg 45%
Vitamin C 35.3mg 0.2mg 39%
Copper 0.046mg 0.378mg 37%
Polyunsaturated fat 0.201g 4.921g 31%
Protein 3.02g 17.27g 29%
Selenium 1.3µg 17.4µg 29%
Vitamin A 251µg 28%
Iron 0.47mg 2.66mg 27%
Folate 129µg 29µg 25%
Phosphorus 25mg 190mg 24%
Manganese 0.658mg 1.181mg 23%
Vitamin E 2.26mg 15%
Zinc 0.21mg 1.57mg 12%
Fats 0.61g 8.72g 12%
Vitamin B1 0.054mg 0.158mg 9%
Fiber 4g 2.3g 7%
Magnesium 27mg 58mg 7%
Vitamin B6 0.165mg 0.092mg 6%
Calories 32kcal 144kcal 6%
Saturated fat 0.055g 1.261g 5%
Monounsaturated fat 0.03g 1.925g 5%
Choline 23.2mg 4%
Vitamin B5 0.267mg 0.133mg 3%
Vitamin B2 0.13mg 0.102mg 2%
Vitamin B3 0.742mg 0.381mg 2%
Potassium 213mg 237mg 1%
Carbs 5.42g 2.78g 1%
Net carbs 1.42g 0.48g N/A
Sugar 0.46g N/A
Sodium 17mg 14mg 0%
Tryptophan 0.031mg 0.235mg 0%
Threonine 0.086mg 0.785mg 0%
Isoleucine 0.1mg 0.849mg 0%
Leucine 0.151mg 1.392mg 0%
Lysine 0.117mg 0.883mg 0%
Methionine 0.033mg 0.211mg 0%
Phenylalanine 0.087mg 0.835mg 0%
Valine 0.12mg 0.87mg 0%
Histidine 0.047mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Tofu
Tofu
3
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 +95%
Contains more WaterWater +28.3%
Contains more ProteinProtein +471.9%
Contains more FatsFats +1329.5%
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 -95.6%
Contains more Mono. FatMonounsaturated fat +6316.7%
Contains more Poly. FatPolyunsaturated fat +2348.3%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.