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  6. Mustard vs. Tofu

Mustard vs. Tofu — In-Depth Nutrition Comparison

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Important differences between mustard and tofu

  • Mustard has more selenium and fiber; however, tofu has more calcium, copper, manganese, iron, phosphorus, zinc, and folate.
  • Tofu's daily need coverage for calcium is 62% more.
  • Mustard has 79 times more sodium than tofu. Mustard has 1104mg of sodium, while tofu has 14mg.
  • Mustard has a higher glycemic index than tofu.

The food varieties used in the comparison are Mustard, prepared, yellow and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Tofu
Tofu
9
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 SeleniumSelenium +92.5%
Contains more MagnesiumMagnesium +20.8%
Contains more CalciumCalcium +984.1%
Contains more PotassiumPotassium +55.9%
Contains more IronIron +65.2%
Contains more CopperCopper +410.8%
Contains more ZincZinc +145.3%
Contains more PhosphorusPhosphorus +75.9%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +179.9%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Tofu
Tofu
3
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 +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B3Vitamin B3 +48.3%
Contains more Vitamin B5Vitamin B5 +91%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +45.7%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more FolateFolate +314.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Tofu DV% diff.
Calcium 63mg 683mg 62%
Sodium 1104mg 14mg 47%
Copper 0.074mg 0.378mg 34%
Manganese 0.422mg 1.181mg 33%
Selenium 33.5µg 17.4µg 29%
Polyunsaturated fat 0.774g 4.921g 28%
Protein 3.74g 17.27g 27%
Iron 1.61mg 2.66mg 13%
Phosphorus 108mg 190mg 12%
Fats 3.34g 8.72g 8%
Zinc 0.64mg 1.57mg 8%
Fiber 4g 2.3g 7%
Folate 7µg 29µg 6%
Saturated fat 0.214g 1.261g 5%
Calories 60kcal 144kcal 4%
Choline 22.4mg 4%
Potassium 152mg 237mg 3%
Vitamin B6 0.07mg 0.092mg 2%
Vitamin E 0.36mg 2%
Magnesium 48mg 58mg 2%
Vitamin B1 0.177mg 0.158mg 2%
Vitamin B2 0.07mg 0.102mg 2%
Vitamin B5 0.254mg 0.133mg 2%
Vitamin K 1.4µg 1%
Monounsaturated fat 2.182g 1.925g 1%
Vitamin B3 0.565mg 0.381mg 1%
Vitamin A 5µg 1%
Carbs 5.83g 2.78g 1%
Vitamin C 0.3mg 0.2mg 0%
Net carbs 1.83g 0.48g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.235mg 0%
Threonine 0.167mg 0.785mg 0%
Isoleucine 0.146mg 0.849mg 0%
Leucine 0.292mg 1.392mg 0%
Lysine 0.264mg 0.883mg 0%
Methionine 0.076mg 0.211mg 0%
Phenylalanine 0.161mg 0.835mg 0%
Valine 0.189mg 0.87mg 0%
Histidine 0.119mg 0.431mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Tofu
Tofu
2
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 +109.7%
Contains more WaterWater +19.9%
Contains more OtherOther +140.7%
Contains more ProteinProtein +361.8%
Contains more FatsFats +161.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Tofu
Tofu
1
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 -83%
Contains more Mono. FatMonounsaturated fat +13.4%
Contains more Poly. FatPolyunsaturated fat +535.8%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.