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  6. Mustard vs. Tofu

Mustard vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between mustard and tofu

  • Mustard has more selenium, fiber, and vitamin B1; however, tofu is higher in iron, calcium, copper, and manganese.
  • Mustard covers your daily need for sodium, 48% more than tofu.
  • Mustard has 13 times more fiber than tofu. While mustard has 4g of fiber, tofu has only 0.3g.
  • Tofu has less sodium.
  • The glycemic index of mustard is higher.

These are the specific foods used in this comparison Mustard, prepared, yellow and Tofu, raw, regular, 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
6
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 MagnesiumMagnesium +60%
Contains more PotassiumPotassium +25.6%
Contains more PhosphorusPhosphorus +11.3%
Contains more SeleniumSelenium +276.4%
Contains more CalciumCalcium +455.6%
Contains more IronIron +232.9%
Contains more CopperCopper +160.8%
Contains more ZincZinc +25%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +43.4%

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3500%
Contains more Vitamin B1Vitamin B1 +118.5%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +189.7%
Contains more Vitamin B5Vitamin B5 +273.5%
Contains more Vitamin B6Vitamin B6 +48.9%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +114.3%
Contains more CholineCholine +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Tofu DV% diff.
Sodium 1104mg 7mg 48%
Iron 1.61mg 5.36mg 47%
Selenium 33.5µg 8.9µg 45%
Calcium 63mg 350mg 29%
Fiber 4g 0.3g 15%
Polyunsaturated fat 0.774g 2.699g 13%
Copper 0.074mg 0.193mg 13%
Protein 3.74g 8.08g 9%
Manganese 0.422mg 0.605mg 8%
Vitamin B1 0.177mg 0.081mg 8%
Magnesium 48mg 30mg 4%
Vitamin B5 0.254mg 0.068mg 4%
Monounsaturated fat 2.182g 1.056g 3%
Folate 7µg 15µg 2%
Vitamin B6 0.07mg 0.047mg 2%
Phosphorus 108mg 97mg 2%
Saturated fat 0.214g 0.691g 2%
Vitamin E 0.36mg 0.01mg 2%
Fats 3.34g 4.78g 2%
Vitamin B3 0.565mg 0.195mg 2%
Choline 22.4mg 28.8mg 1%
Vitamin K 1.4µg 2.4µg 1%
Calories 60kcal 76kcal 1%
Vitamin B2 0.07mg 0.052mg 1%
Vitamin A 5µg 1%
Zinc 0.64mg 0.8mg 1%
Potassium 152mg 121mg 1%
Carbs 5.83g 1.87g 1%
Vitamin C 0.3mg 0.1mg 0%
Net carbs 1.83g 1.57g N/A
Sugar 0.92g 0.62g N/A
Starch 0.64g 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.12mg 0%
Threonine 0.167mg 0.402mg 0%
Isoleucine 0.146mg 0.435mg 0%
Leucine 0.292mg 0.713mg 0%
Lysine 0.264mg 0.452mg 0%
Methionine 0.076mg 0.108mg 0%
Phenylalanine 0.161mg 0.428mg 0%
Valine 0.189mg 0.446mg 0%
Histidine 0.119mg 0.221mg 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
3
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 +211.8%
Contains more OtherOther +368.1%
Contains more ProteinProtein +116%
Contains more FatsFats +43.1%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -69%
Contains more Mono. FatMonounsaturated fat +106.6%
Contains more Poly. FatPolyunsaturated fat +248.7%

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/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.