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  6. Mustard Greens Raw vs. Tofu

Mustard Greens Raw vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between mustard Greens Raw and tofu?

  • Mustard Greens Raw are richer in vitamin C, vitamin A, and vitamin B6, yet tofu is richer in calcium, selenium, copper, phosphorus, iron, zinc, and vitamin B1.
  • Mustard Greens Raw' daily need coverage for vitamin C is 78% higher.
  • Mustard Greens Raw have 18 times more vitamin A than tofu. Mustard Greens Raw have 3024IU of vitamin A, while tofu has 166IU.
  • Tofu has a lower glycemic index than mustard Greens Raw.

We used Mustard greens, raw and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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 PotassiumPotassium +62%
Contains more MagnesiumMagnesium +81.3%
Contains more CalciumCalcium +493.9%
Contains more IronIron +62.2%
Contains more CopperCopper +129.1%
Contains more ZincZinc +528%
Contains more PhosphorusPhosphorus +227.6%
Contains less SodiumSodium -30%
Contains more SeleniumSelenium +1833.3%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +34900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B6Vitamin B6 +95.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +97.5%
Contains more FolateFolate +141.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.102mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Tofu DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 0.2mg 78%
Calcium 115mg 683mg 57%
Manganese 1.181mg 51%
Polyunsaturated fat 0.038g 4.921g 33%
Selenium 0.9µg 17.4µg 30%
Protein 2.86g 17.27g 29%
Copper 0.165mg 0.378mg 24%
Phosphorus 58mg 190mg 19%
Vitamin A 151µg 17%
Fats 0.42g 8.72g 13%
Vitamin E 2.01mg 13%
Iron 1.64mg 2.66mg 13%
Zinc 0.25mg 1.57mg 12%
Vitamin B1 0.08mg 0.158mg 7%
Vitamin B6 0.18mg 0.092mg 7%
Saturated fat 0.01g 1.261g 6%
Calories 27kcal 144kcal 6%
Magnesium 32mg 58mg 6%
Monounsaturated fat 0.092g 1.925g 5%
Fiber 3.2g 2.3g 4%
Potassium 384mg 237mg 4%
Folate 12µg 29µg 4%
Vitamin B3 0.8mg 0.381mg 3%
Vitamin B5 0.21mg 0.133mg 2%
Vitamin B2 0.11mg 0.102mg 1%
Carbs 4.67g 2.78g 1%
Net carbs 1.47g 0.48g N/A
Sugar 1.32g N/A
Sodium 20mg 14mg 0%
Choline 0.5mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +68%
Contains more WaterWater +29.9%
Contains more ProteinProtein +503.8%
Contains more FatsFats +1976.2%
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -99.2%
Contains more Mono. FatMonounsaturated fat +1992.4%
Contains more Poly. FatPolyunsaturated fat +12850%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.