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Rosemary vs Tofu - In-Depth Nutrition Comparison

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Significant differences between Rosemary and Tofu

  • The amount of Fiber, Vitamin C, Folate, Vitamin B6, Iron, Potassium, Manganese, Vitamin B5, Magnesium and Copper in Rosemary is higher than in Tofu.
  • Rosemary covers your daily Fiber needs 55% more than Tofu.
  • Tofu has 218 times less Vitamin C than Rosemary. Rosemary has 21.8mg of Vitamin C, while Tofu has 0.1mg.

Specific food types used in this comparison are Rosemary, fresh and Tofu, raw, regular, prepared with calcium sulfate.

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Rosemary 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tofu
Contains more Iron +24.1%
Contains more Potassium +452.1%
Contains more Magnesium +203.3%
Contains more Copper +56%
Contains more Zinc +16.3%
Contains more Calcium +10.4%
Contains more Phosphorus +47%
Contains less Sodium -73.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 250% 96% 59% 65% 101% 26% 29% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Iron +24.1%
Contains more Potassium +452.1%
Contains more Magnesium +203.3%
Contains more Copper +56%
Contains more Zinc +16.3%
Contains more Calcium +10.4%
Contains more Phosphorus +47%
Contains less Sodium -73.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tofu
Contains more Vitamin C +21700%
Contains more Vitamin A +3340%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +367.7%
Contains more Vitamin B5 +1082.4%
Contains more Vitamin B6 +614.9%
Contains more Folate +626.7%
Contains more Vitamin B1 +125%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 176% 0% 0% 9% 36% 18% 49% 78% 0% 0% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin C +21700%
Contains more Vitamin A +3340%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +367.7%
Contains more Vitamin B5 +1082.4%
Contains more Vitamin B6 +614.9%
Contains more Folate +626.7%
Contains more Vitamin B1 +125%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
43
Rosemary
6
Tofu
Mineral Summary Score
78
Rosemary
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Rosemary
48%
Tofu
Carbohydrates
21%
Rosemary
2%
Tofu
Fats
27%
Rosemary
22%
Tofu

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rosemary Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rosemary Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.147g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 55)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food contains less Sugars?
Rosemary
Rosemary contains less Sugars (difference - 0.62g)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rosemary Tofu Opinion
Calories 131 76 Rosemary
Protein 3.31 8.08 Tofu
Fats 5.86 4.78 Rosemary
Vitamin C 21.8 0.1 Rosemary
Carbs 20.7 1.87 Rosemary
Cholesterol 0 0
Vitamin D 0 0
Iron 6.65 5.36 Rosemary
Calcium 317 350 Tofu
Potassium 668 121 Rosemary
Magnesium 91 30 Rosemary
Sugars 0.62 Rosemary
Fiber 14.1 0.3 Rosemary
Copper 0.301 0.193 Rosemary
Zinc 0.93 0.8 Rosemary
Starch
Phosphorus 66 97 Tofu
Sodium 26 7 Tofu
Vitamin A 2924 85 Rosemary
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.036 0.081 Tofu
Vitamin B2 0.152 0.052 Rosemary
Vitamin B3 0.912 0.195 Rosemary
Vitamin B5 0.804 0.068 Rosemary
Vitamin B6 0.336 0.047 Rosemary
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 109 15 Rosemary
Trans Fat 0 0
Saturated Fat 2.838 0.691 Tofu
Monounsaturated Fat 1.16 1.056 Rosemary
Polyunsaturated fat 0.901 2.699 Tofu
Tryptophan 0.051 0.12 Tofu
Threonine 0.136 0.402 Tofu
Isoleucine 0.136 0.435 Tofu
Leucine 0.249 0.713 Tofu
Lysine 0.143 0.452 Tofu
Methionine 0.047 0.108 Tofu
Phenylalanine 0.169 0.428 Tofu
Valine 0.165 0.446 Tofu
Histidine 0.066 0.221 Tofu
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.