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  6. Napa cabbage vs. Tofu

Napa cabbage vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between napa cabbage and tofu?

  • Napa cabbage is higher in folate, yet tofu is higher in iron, calcium, manganese, selenium, phosphorus, copper, vitamin B1, zinc, and magnesium.
  • Tofu's daily need coverage for iron is 58% more.
  • Napa cabbage has 3 times more folate than tofu. While napa cabbage has 43µg of folate, tofu has only 15µg.
  • The glycemic index of tofu is lower.

We used Cabbage, napa, cooked and Tofu, raw, regular, prepared with calcium sulfate types in this article.

Infographic

Napa cabbage vs Tofu infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Tofu
Tofu
10
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 +275%
Contains more CalciumCalcium +1106.9%
Contains more PotassiumPotassium +39.1%
Contains more IronIron +624.3%
Contains more CopperCopper +101%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +410.5%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +198%
Contains more SeleniumSelenium +2125%

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Tofu
Tofu
7
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 +3100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +139%
Contains more FolateFolate +186.7%
Contains more Vitamin B1Vitamin B1 +1520%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B5Vitamin B5 +94.3%
Contains more Vitamin B6Vitamin B6 +27%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Napa cabbage Tofu DV% diff.
Iron 0.74mg 5.36mg 58%
Calcium 29mg 350mg 32%
Polyunsaturated fat 2.699g 18%
Manganese 0.203mg 0.605mg 17%
Selenium 0.4µg 8.9µg 15%
Protein 1.1g 8.08g 14%
Copper 0.096mg 0.193mg 11%
Phosphorus 19mg 97mg 11%
Fats 0.17g 4.78g 7%
Folate 43µg 15µg 7%
Vitamin B1 0.005mg 0.081mg 6%
Zinc 0.14mg 0.8mg 6%
Magnesium 8mg 30mg 5%
Choline 28.8mg 5%
Monounsaturated fat 1.056g 3%
Saturated fat 0.691g 3%
Calories 12kcal 76kcal 3%
Vitamin C 3.2mg 0.1mg 3%
Vitamin B2 0.025mg 0.052mg 2%
Vitamin B3 0.466mg 0.195mg 2%
Vitamin K 2.4µg 2%
Fiber 0.3g 1%
Vitamin B5 0.035mg 0.068mg 1%
Vitamin B6 0.037mg 0.047mg 1%
Potassium 87mg 121mg 1%
Vitamin A 13µg 1%
Carbs 2.23g 1.87g 0%
Net carbs 2.23g 1.57g N/A
Sugar 0.62g N/A
Sodium 11mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 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 +19.3%
Contains more WaterWater +13.9%
Contains more ProteinProtein +634.5%
Contains more FatsFats +2711.8%
Contains more OtherOther +323.5%

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.