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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
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
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
120%
9%
Minerals Daily Need Coverage Score
25%
87%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu is cheaper (difference - $0.5)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 1.206g)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)