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  6. Marrow-stem Kale vs. Tofu

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

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How are marrow-stem Kale and tofu different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, vitamin E, and fiber, while tofu is higher in iron, copper, selenium, and calcium.
  • Marrow-stem Kale covers your daily need for vitamin K, 362% more than tofu.
  • Marrow-stem Kale contains 353 times more vitamin C than tofu. Marrow-stem Kale contains 35.3mg of vitamin C, while tofu contains 0.1mg.
  • Marrow-stem Kale has a higher glycemic index (32) than tofu (15).

Collards, raw and Tofu, raw, regular, prepared with calcium sulfate types were used 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
8
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 +76%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +50.9%
Contains more IronIron +1040.4%
Contains more CopperCopper +319.6%
Contains more ZincZinc +281%
Contains more PhosphorusPhosphorus +288%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +584.6%
~equal in Manganese ~0.605mg

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
2
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 +35200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22500%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +280.5%
Contains more Vitamin B5Vitamin B5 +292.6%
Contains more Vitamin B6Vitamin B6 +251.1%
Contains more Vitamin KVitamin K +18112.5%
Contains more FolateFolate +760%
Contains more Vitamin B1Vitamin B1 +50%
Contains more CholineCholine +24.1%
~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 2.4µg 362%
Iron 0.47mg 5.36mg 61%
Vitamin C 35.3mg 0.1mg 39%
Folate 129µg 15µg 29%
Vitamin A 251µg 28%
Polyunsaturated fat 0.201g 2.699g 17%
Copper 0.046mg 0.193mg 16%
Fiber 4g 0.3g 15%
Vitamin E 2.26mg 0.01mg 15%
Selenium 1.3µg 8.9µg 14%
Calcium 232mg 350mg 12%
Protein 3.02g 8.08g 10%
Phosphorus 25mg 97mg 10%
Vitamin B6 0.165mg 0.047mg 9%
Vitamin B2 0.13mg 0.052mg 6%
Fats 0.61g 4.78g 6%
Zinc 0.21mg 0.8mg 5%
Vitamin B5 0.267mg 0.068mg 4%
Vitamin B3 0.742mg 0.195mg 3%
Potassium 213mg 121mg 3%
Saturated fat 0.055g 0.691g 3%
Monounsaturated fat 0.03g 1.056g 3%
Calories 32kcal 76kcal 2%
Vitamin B1 0.054mg 0.081mg 2%
Manganese 0.658mg 0.605mg 2%
Choline 23.2mg 28.8mg 1%
Magnesium 27mg 30mg 1%
Carbs 5.42g 1.87g 1%
Net carbs 1.42g 1.57g N/A
Sugar 0.46g 0.62g N/A
Sodium 17mg 7mg 0%
Tryptophan 0.031mg 0.12mg 0%
Threonine 0.086mg 0.402mg 0%
Isoleucine 0.1mg 0.435mg 0%
Leucine 0.151mg 0.713mg 0%
Lysine 0.117mg 0.452mg 0%
Methionine 0.033mg 0.108mg 0%
Phenylalanine 0.087mg 0.428mg 0%
Valine 0.12mg 0.446mg 0%
Histidine 0.047mg 0.221mg 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
2
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 +189.8%
Contains more OtherOther +84.7%
Contains more ProteinProtein +167.5%
Contains more FatsFats +683.6%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +3420%
Contains more Poly. FatPolyunsaturated fat +1242.8%

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/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.