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  6. Rosemary vs. Tofu

Rosemary vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between rosemary and tofu

  • The amount of vitamin A, fiber, vitamin C, folate, vitamin B6, iron, potassium, manganese, vitamin B5, and magnesium in rosemary is higher than in tofu.
  • Rosemary covers your daily vitamin A needs 57% more than tofu.
  • Tofu has 218 times less vitamin C than rosemary. Rosemary has 21.8mg of vitamin C, while tofu has 0.1mg.
  • Rosemary has a higher glycemic index. The glycemic index of rosemary is 70, while the glycemic index of tofu is 15.

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

Infographic

Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Tofu
Tofu
4
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 +203.3%
Contains more PotassiumPotassium +452.1%
Contains more IronIron +24.1%
Contains more CopperCopper +56%
Contains more ZincZinc +16.3%
Contains more ManganeseManganese +58.7%
Contains more CalciumCalcium +10.4%
Contains more PhosphorusPhosphorus +47%
Contains less SodiumSodium -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" 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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Tofu
Tofu
4
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 +21700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +192.3%
Contains more Vitamin B3Vitamin B3 +367.7%
Contains more Vitamin B5Vitamin B5 +1082.4%
Contains more Vitamin B6Vitamin B6 +614.9%
Contains more FolateFolate +626.7%
Contains more Vitamin B1Vitamin B1 +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Tofu DV% diff.
Fiber 14.1g 0.3g 55%
Folate 109µg 15µg 24%
Vitamin C 21.8mg 0.1mg 24%
Vitamin B6 0.336mg 0.047mg 22%
Selenium 8.9µg 16%
Vitamin A 146µg 16%
Potassium 668mg 121mg 16%
Iron 6.65mg 5.36mg 16%
Manganese 0.96mg 0.605mg 15%
Magnesium 91mg 30mg 15%
Vitamin B5 0.804mg 0.068mg 15%
Polyunsaturated fat 0.901g 2.699g 12%
Copper 0.301mg 0.193mg 12%
Protein 3.31g 8.08g 10%
Saturated fat 2.838g 0.691g 10%
Vitamin B2 0.152mg 0.052mg 8%
Carbs 20.7g 1.87g 6%
Choline 28.8mg 5%
Phosphorus 66mg 97mg 4%
Vitamin B3 0.912mg 0.195mg 4%
Vitamin B1 0.036mg 0.081mg 4%
Calories 131kcal 76kcal 3%
Calcium 317mg 350mg 3%
Vitamin K 2.4µg 2%
Fats 5.86g 4.78g 2%
Sodium 26mg 7mg 1%
Zinc 0.93mg 0.8mg 1%
Net carbs 6.6g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Monounsaturated fat 1.16g 1.056g 0%
Tryptophan 0.051mg 0.12mg 0%
Threonine 0.136mg 0.402mg 0%
Isoleucine 0.136mg 0.435mg 0%
Leucine 0.249mg 0.713mg 0%
Lysine 0.143mg 0.452mg 0%
Methionine 0.047mg 0.108mg 0%
Phenylalanine 0.169mg 0.428mg 0%
Valine 0.165mg 0.446mg 0%
Histidine 0.066mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Tofu
Tofu
2
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 FatsFats +22.6%
Contains more CarbsCarbs +1007%
Contains more OtherOther +227.8%
Contains more ProteinProtein +144.1%
Contains more WaterWater +24.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -75.7%
Contains more Poly. FatPolyunsaturated fat +199.6%
~equal in Monounsaturated fat ~1.056g

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. 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.