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

Poblano vs. Tofu — In-Depth Nutrition Comparison

Compare

The main differences between poblano and tofu

  • Poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, vitamin B3, and vitamin B5, yet tofu is richer in calcium and selenium.
  • Daily need coverage for vitamin A for poblano is 405% higher.
  • Poblano contains 38 times more vitamin B6 than tofu. Poblano contains 3.535mg of vitamin B6, while tofu contains 0.092mg.

Food types used in this article are Peppers, ancho, dried and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Tofu
Tofu
4
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 MagnesiumMagnesium +94.8%
Contains more PotassiumPotassium +917.3%
Contains more IronIron +310.9%
Contains more CopperCopper +34.4%
Contains more CalciumCalcium +1019.7%
Contains more ZincZinc +10.6%
Contains less SodiumSodium -67.4%
Contains more SeleniumSelenium +500%
~equal in Phosphorus ~190mg
~equal in Manganese ~1.181mg

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Tofu
Tofu
0
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 +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +2110.8%
Contains more Vitamin B3Vitamin B3 +1580.6%
Contains more Vitamin B5Vitamin B5 +1398.5%
Contains more Vitamin B6Vitamin B6 +3742.4%
Contains more FolateFolate +137.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Poblano Tofu DV% diff.
Vitamin B6 3.535mg 0.092mg 265%
Vitamin B2 2.255mg 0.102mg 166%
Vitamin A 1022µg 114%
Iron 10.93mg 2.66mg 103%
Fiber 21.6g 2.3g 77%
Potassium 2411mg 237mg 64%
Calcium 61mg 683mg 62%
Vitamin B3 6.403mg 0.381mg 38%
Vitamin B5 1.993mg 0.133mg 37%
Selenium 2.9µg 17.4µg 26%
Carbs 51.42g 2.78g 16%
Copper 0.508mg 0.378mg 14%
Magnesium 113mg 58mg 13%
Protein 11.86g 17.27g 11%
Folate 69µg 29µg 10%
Calories 281kcal 144kcal 7%
Monounsaturated fat 0.492g 1.925g 4%
Manganese 1.279mg 1.181mg 4%
Polyunsaturated fat 4.511g 4.921g 3%
Saturated fat 0.82g 1.261g 2%
Vitamin B1 0.179mg 0.158mg 2%
Phosphorus 201mg 190mg 2%
Vitamin C 2mg 0.2mg 2%
Sodium 43mg 14mg 1%
Zinc 1.42mg 1.57mg 1%
Fats 8.2g 8.72g 1%
Net carbs 29.82g 0.48g N/A
Tryptophan 0.155mg 0.235mg 0%
Threonine 0.425mg 0.785mg 0%
Isoleucine 0.373mg 0.849mg 0%
Leucine 0.605mg 1.392mg 0%
Lysine 0.515mg 0.883mg 0%
Methionine 0.142mg 0.211mg 0%
Phenylalanine 0.361mg 0.835mg 0%
Valine 0.489mg 0.87mg 0%
Histidine 0.232mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 +1749.6%
Contains more OtherOther +320.7%
Contains more ProteinProtein +45.6%
Contains more WaterWater +208.6%
~equal in Fats ~8.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 -35%
Contains more Mono. FatMonounsaturated fat +291.3%
~equal in Polyunsaturated fat ~4.921g

People also compare

Poblano
Poblano vs Jalapeño
Jalapeño
Poblano
Poblano vs Chili pepper
Chili pepper
Poblano
Poblano vs Eggplant
Eggplant
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.