Oregano vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between oregano and tofu
- Tofu has less iron, manganese, fiber, calcium, vitamin B6, folate, magnesium, vitamin B2, potassium, and copper than oregano.
- Oregano covers your daily need for iron, 427% more than tofu.
- Oregano has 18 times more fiber than tofu. While oregano has 42.5g of fiber, tofu has only 2.3g.
These are the specific foods used in this comparison Spices, oregano, dried and Tofu, raw, firm, prepared with calcium sulfate.
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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.
| Contains more MagnesiumMagnesium | +365.5% |
| Contains more CalciumCalcium | +133.8% |
| Contains more PotassiumPotassium | +431.6% |
| Contains more IronIron | +1283.5% |
| Contains more CopperCopper | +67.5% |
| Contains more ZincZinc | +71.3% |
| Contains more ManganeseManganese | +322.5% |
| Contains more PhosphorusPhosphorus | +28.4% |
| Contains less SodiumSodium | -44% |
| Contains more SeleniumSelenium | +286.7% |
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.
| Contains more Vitamin CVitamin C | +1050% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +12% |
| Contains more Vitamin B2Vitamin B2 | +417.6% |
| Contains more Vitamin B3Vitamin B3 | +1117.8% |
| Contains more Vitamin B5Vitamin B5 | +592.5% |
| Contains more Vitamin B6Vitamin B6 | +1034.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +717.2% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2379.1% |
| Contains more OtherOther | +462.1% |
| Contains more ProteinProtein | +91.9% |
| Contains more FatsFats | +103.7% |
| Contains more WaterWater | +603.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -18.7% |
| Contains more Mono. FatMonounsaturated fat | +168.9% |
| Contains more Poly. FatPolyunsaturated fat | +259.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 621.7µg | 518% | |
| Iron | 36.8mg | 2.66mg | 427% |
| Manganese | 4.99mg | 1.181mg | 166% |
| Fiber | 42.5g | 2.3g | 161% |
| Vitamin E | 18.26mg | 122% | |
| Calcium | 1597mg | 683mg | 91% |
| Vitamin B6 | 1.044mg | 0.092mg | 73% |
| Folate | 237µg | 29µg | 52% |
| Magnesium | 270mg | 58mg | 50% |
| Vitamin B2 | 0.528mg | 0.102mg | 33% |
| Potassium | 1260mg | 237mg | 30% |
| Copper | 0.633mg | 0.378mg | 28% |
| Vitamin B3 | 4.64mg | 0.381mg | 27% |
| Polyunsaturated fat | 1.369g | 4.921g | 24% |
| Selenium | 4.5µg | 17.4µg | 23% |
| Carbs | 68.92g | 2.78g | 22% |
| Protein | 9g | 17.27g | 17% |
| Vitamin B5 | 0.921mg | 0.133mg | 16% |
| Zinc | 2.69mg | 1.57mg | 10% |
| Vitamin A | 85µg | 9% | |
| Fats | 4.28g | 8.72g | 7% |
| Choline | 32.3mg | 6% | |
| Calories | 265kcal | 144kcal | 6% |
| Phosphorus | 148mg | 190mg | 6% |
| Monounsaturated fat | 0.716g | 1.925g | 3% |
| Vitamin B1 | 0.177mg | 0.158mg | 2% |
| Vitamin C | 2.3mg | 0.2mg | 2% |
| Fructose | 1.13g | 1% | |
| Saturated fat | 1.551g | 1.261g | 1% |
| Net carbs | 26.42g | 0.48g | N/A |
| Sugar | 4.09g | N/A | |
| Sodium | 25mg | 14mg | 0% |
| Tryptophan | 0.203mg | 0.235mg | 0% |
| Threonine | 0.322mg | 0.785mg | 0% |
| Isoleucine | 0.441mg | 0.849mg | 0% |
| Leucine | 0.78mg | 1.392mg | 0% |
| Lysine | 0.5mg | 0.883mg | 0% |
| Methionine | 0.127mg | 0.211mg | 0% |
| Phenylalanine | 0.449mg | 0.835mg | 0% |
| Valine | 0.585mg | 0.87mg | 0% |
| Histidine | 0.144mg | 0.431mg | 0% |
| Omega-3 - ALA | 0.621g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
208%
9%
Minerals Daily Need Coverage Score
319%
87%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.29g)
Which food is cheaper?
Tofu is cheaper (difference - $4.6)
Which food is lower in glycemic index?
Oregano is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)