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  6. Savoy cabbage vs. Tofu

Savoy cabbage vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between savoy cabbage and tofu

  • Savoy cabbage has more vitamin C, vitamin A, and folate; however, tofu is richer in calcium, manganese, copper, selenium, iron, phosphorus, and zinc.
  • Tofu covers your daily calcium needs 65% more than savoy cabbage.
  • Tofu has 155 times less vitamin C than savoy cabbage. Savoy cabbage has 31mg of vitamin C, while tofu has 0.2mg.
  • Savoy cabbage has a higher glycemic index. The glycemic index of savoy cabbage is 32, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Cabbage, savoy, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Savoy cabbage 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Tofu
Tofu
9
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 +107.1%
Contains more CalciumCalcium +1851.4%
Contains more IronIron +565%
Contains more CopperCopper +509.7%
Contains more ZincZinc +481.5%
Contains more PhosphorusPhosphorus +352.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +556.1%
Contains more SeleniumSelenium +1833.3%
~equal in Potassium ~237mg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Tofu
Tofu
3
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 +15400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +40.6%
Contains more Vitamin B6Vitamin B6 +106.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +125.7%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +27%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Savoy cabbage Tofu DV% diff.
Calcium 35mg 683mg 65%
Vitamin K 68.8µg 57%
Manganese 0.18mg 1.181mg 44%
Copper 0.062mg 0.378mg 35%
Vitamin C 31mg 0.2mg 34%
Polyunsaturated fat 0.049g 4.921g 32%
Protein 2g 17.27g 31%
Selenium 0.9µg 17.4µg 30%
Iron 0.4mg 2.66mg 28%
Phosphorus 42mg 190mg 21%
Folate 80µg 29µg 13%
Fats 0.1g 8.72g 13%
Zinc 0.27mg 1.57mg 12%
Vitamin B6 0.19mg 0.092mg 8%
Magnesium 28mg 58mg 7%
Vitamin B1 0.07mg 0.158mg 7%
Saturated fat 0.013g 1.261g 6%
Vitamin B2 0.03mg 0.102mg 6%
Calories 27kcal 144kcal 6%
Vitamin A 50µg 6%
Monounsaturated fat 0.007g 1.925g 5%
Fiber 3.1g 2.3g 3%
Choline 12.3mg 2%
Carbs 6.1g 2.78g 1%
Vitamin E 0.17mg 1%
Vitamin B5 0.187mg 0.133mg 1%
Vitamin B3 0.3mg 0.381mg 1%
Sodium 28mg 14mg 1%
Net carbs 3g 0.48g N/A
Potassium 230mg 237mg 0%
Sugar 2.27g N/A
Tryptophan 0.02mg 0.235mg 0%
Threonine 0.069mg 0.785mg 0%
Isoleucine 0.101mg 0.849mg 0%
Leucine 0.103mg 1.392mg 0%
Lysine 0.094mg 0.883mg 0%
Methionine 0.02mg 0.211mg 0%
Phenylalanine 0.064mg 0.835mg 0%
Valine 0.085mg 0.87mg 0%
Histidine 0.041mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 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 +119.4%
Contains more WaterWater +30.3%
Contains more ProteinProtein +763.5%
Contains more FatsFats +8620%
Contains more OtherOther +75%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 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 -99%
Contains more Mono. FatMonounsaturated fat +27400%
Contains more Poly. FatPolyunsaturated fat +9942.9%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.