Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Nutmeg
  5. Compare
  6. Nutmeg vs. Tofu

Nutmeg vs. Tofu — In-Depth Nutrition Comparison

Compare

Important differences between Nutmeg and Tofu

  • Nutmeg has more Manganese, Copper, Fiber, Magnesium, Vitamin B1, Phosphorus, and Folate, however, Tofu has more Iron, and Calcium.
  • Nutmeg's daily need coverage for Saturated Fat is 126% more.
  • Nutmeg has 69 times more Fiber than Tofu. Nutmeg has 20.8g of Fiber, while Tofu has 0.3g.
  • Tofu is lower in Saturated Fat.

The food varieties used in the comparison are Spices, nutmeg, ground and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Nutmeg 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.
Nutmeg
Nutmeg
6
:
4
Tofu
Tofu
Contains more Magnesium +510%
Contains more Phosphorus +119.6%
Contains more Potassium +189.3%
Contains more Zinc +168.8%
Contains more Copper +432.1%
Contains more Manganese +379.3%
Contains more Calcium +90.2%
Contains more Iron +76.3%
Contains less Sodium -56.3%
Contains more Selenium +456.3%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Magnesium +510%
Contains more Phosphorus +119.6%
Contains more Potassium +189.3%
Contains more Zinc +168.8%
Contains more Copper +432.1%
Contains more Manganese +379.3%
Contains more Calcium +90.2%
Contains more Iron +76.3%
Contains less Sodium -56.3%
Contains more Selenium +456.3%

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.
Nutmeg
Nutmeg
7
:
3
Tofu
Tofu
Contains more Vitamin A +20%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +327.2%
Contains more Vitamin B3 +566.2%
Contains more Vitamin B6 +240.4%
Contains more Folate +406.7%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.052
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +20%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +327.2%
Contains more Vitamin B3 +566.2%
Contains more Vitamin B6 +240.4%
Contains more Folate +406.7%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.052

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
3
:
2
Tofu
Tofu
Contains more Fats +659.6%
Contains more Carbs +2535.8%
Contains more Other +223.6%
Contains more Protein +38.4%
Contains more Water +1257.1%
Nutmeg
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Tofu
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 Fats +659.6%
Contains more Carbs +2535.8%
Contains more Other +223.6%
Contains more Protein +38.4%
Contains more Water +1257.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +204.9%
Contains less Saturated Fat -97.3%
Contains more Polyunsaturated fat +671.1%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +204.9%
Contains less Saturated Fat -97.3%
Contains more Polyunsaturated fat +671.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Tofu Opinion
Net carbs 28.49g 1.57g Nutmeg
Protein 5.84g 8.08g Tofu
Fats 36.31g 4.78g Nutmeg
Carbs 49.29g 1.87g Nutmeg
Calories 525kcal 76kcal Nutmeg
Sugar 2.99g 0.62g Tofu
Fiber 20.8g 0.3g Nutmeg
Calcium 184mg 350mg Tofu
Iron 3.04mg 5.36mg Tofu
Magnesium 183mg 30mg Nutmeg
Phosphorus 213mg 97mg Nutmeg
Potassium 350mg 121mg Nutmeg
Sodium 16mg 7mg Tofu
Zinc 2.15mg 0.8mg Nutmeg
Copper 1.027mg 0.193mg Nutmeg
Manganese 2.9mg 0.605mg Nutmeg
Selenium 1.6µg 8.9µg Tofu
Vitamin A 102IU 85IU Nutmeg
Vitamin A RAE 5µg Nutmeg
Vitamin E 0mg 0.01mg Tofu
Vitamin C 3mg 0.1mg Nutmeg
Vitamin B1 0.346mg 0.081mg Nutmeg
Vitamin B2 0.057mg 0.052mg Nutmeg
Vitamin B3 1.299mg 0.195mg Nutmeg
Vitamin B5 0.068mg Tofu
Vitamin B6 0.16mg 0.047mg Nutmeg
Folate 76µg 15µg Nutmeg
Vitamin K 0µg 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 25.94g 0.691g Tofu
Monounsaturated Fat 3.22g 1.056g Nutmeg
Polyunsaturated fat 0.35g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nutmeg
6%
Tofu
Minerals Daily Need Coverage Score
121%
Nutmeg
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.37g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 25.249g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $6)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.