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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.

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.
:
4
Tofu
Contains more Iron +24.1%
Contains more Magnesium +203.3%
Contains more Potassium +452.1%
Contains more Zinc +16.3%
Contains more Copper +56%
Contains more Manganese +58.7%
Contains more Calcium +10.4%
Contains more Phosphorus +47%
Contains less Sodium -73.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Iron +24.1%
Contains more Magnesium +203.3%
Contains more Potassium +452.1%
Contains more Zinc +16.3%
Contains more Copper +56%
Contains more Manganese +58.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Tofu
Contains more Vitamin A +3340%
Contains more Vitamin C +21700%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
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 +3340%
Contains more Vitamin C +21700%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Tofu
Contains more Fats +22.6%
Contains more Carbs +1007%
Contains more Other +227.8%
Contains more Protein +144.1%
Contains more Water +24.8%
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
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 +22.6%
Contains more Carbs +1007%
Contains more Other +227.8%
Contains more Protein +144.1%
Contains more Water +24.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Tofu
Contains less Saturated Fat -75.7%
Contains more Polyunsaturated fat +199.6%
Equal in Monounsaturated Fat - 1.056
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -75.7%
Contains more Polyunsaturated fat +199.6%
Equal in Monounsaturated Fat - 1.056

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rosemary Tofu Opinion
Net carbs 6.6g 1.57g Rosemary
Protein 3.31g 8.08g Tofu
Fats 5.86g 4.78g Rosemary
Carbs 20.7g 1.87g Rosemary
Calories 131kcal 76kcal Rosemary
Sugar 0.62g Rosemary
Fiber 14.1g 0.3g Rosemary
Calcium 317mg 350mg Tofu
Iron 6.65mg 5.36mg Rosemary
Magnesium 91mg 30mg Rosemary
Phosphorus 66mg 97mg Tofu
Potassium 668mg 121mg Rosemary
Sodium 26mg 7mg Tofu
Zinc 0.93mg 0.8mg Rosemary
Copper 0.301mg 0.193mg Rosemary
Manganese 0.96mg 0.605mg Rosemary
Selenium 8.9µg Tofu
Vitamin A 2924IU 85IU Rosemary
Vitamin A RAE 146µg Rosemary
Vitamin E 0.01mg Tofu
Vitamin C 21.8mg 0.1mg Rosemary
Vitamin B1 0.036mg 0.081mg Tofu
Vitamin B2 0.152mg 0.052mg Rosemary
Vitamin B3 0.912mg 0.195mg Rosemary
Vitamin B5 0.804mg 0.068mg Rosemary
Vitamin B6 0.336mg 0.047mg Rosemary
Folate 109µg 15µg Rosemary
Vitamin K 2.4µg Tofu
Tryptophan 0.051mg 0.12mg Tofu
Threonine 0.136mg 0.402mg Tofu
Isoleucine 0.136mg 0.435mg Tofu
Leucine 0.249mg 0.713mg Tofu
Lysine 0.143mg 0.452mg Tofu
Methionine 0.047mg 0.108mg Tofu
Phenylalanine 0.169mg 0.428mg Tofu
Valine 0.165mg 0.446mg Tofu
Histidine 0.066mg 0.221mg Tofu
Saturated Fat 2.838g 0.691g Tofu
Monounsaturated Fat 1.16g 1.056g Rosemary
Polyunsaturated fat 0.901g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary 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
43%
Rosemary
6%
Tofu
Minerals Daily Need Coverage Score
75%
Rosemary
59%
Tofu

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 is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (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)

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.