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  6. Savoy cabbage vs. Tofu

Savoy cabbage vs. Tofu — In-Depth Nutrition Comparison

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Differences between savoy cabbage and tofu

  • Savoy cabbage has more vitamin K, vitamin C, vitamin A, folate, and fiber, while tofu has more iron, calcium, manganese, copper, and selenium.
  • Tofu's daily need coverage for iron is 62% higher.
  • Tofu contains 310 times less vitamin C than savoy cabbage. Savoy cabbage contains 31mg of vitamin C, while tofu contains 0.1mg.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of savoy cabbage is 32.

The food types used in this comparison are Cabbage, savoy, raw and Tofu, raw, regular, 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
8
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 PotassiumPotassium +90.1%
Contains more CalciumCalcium +900%
Contains more IronIron +1240%
Contains more CopperCopper +211.3%
Contains more ZincZinc +196.3%
Contains more PhosphorusPhosphorus +131%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +236.1%
Contains more SeleniumSelenium +888.9%
~equal in Magnesium ~30mg

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +30900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B3Vitamin B3 +53.8%
Contains more Vitamin B5Vitamin B5 +175%
Contains more Vitamin B6Vitamin B6 +304.3%
Contains more Vitamin KVitamin K +2766.7%
Contains more FolateFolate +433.3%
Contains more Vitamin B1Vitamin B1 +15.7%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more CholineCholine +134.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Savoy cabbage Tofu DV% diff.
Iron 0.4mg 5.36mg 62%
Vitamin K 68.8µg 2.4µg 55%
Vitamin C 31mg 0.1mg 34%
Calcium 35mg 350mg 32%
Polyunsaturated fat 0.049g 2.699g 18%
Manganese 0.18mg 0.605mg 18%
Folate 80µg 15µg 16%
Copper 0.062mg 0.193mg 15%
Selenium 0.9µg 8.9µg 15%
Protein 2g 8.08g 12%
Vitamin B6 0.19mg 0.047mg 11%
Fiber 3.1g 0.3g 11%
Phosphorus 42mg 97mg 8%
Fats 0.1g 4.78g 7%
Vitamin A 50µg 6%
Zinc 0.27mg 0.8mg 5%
Choline 12.3mg 28.8mg 3%
Potassium 230mg 121mg 3%
Saturated fat 0.013g 0.691g 3%
Monounsaturated fat 0.007g 1.056g 3%
Vitamin B5 0.187mg 0.068mg 2%
Vitamin B2 0.03mg 0.052mg 2%
Calories 27kcal 76kcal 2%
Vitamin B1 0.07mg 0.081mg 1%
Vitamin B3 0.3mg 0.195mg 1%
Vitamin E 0.17mg 0.01mg 1%
Sodium 28mg 7mg 1%
Carbs 6.1g 1.87g 1%
Net carbs 3g 1.57g N/A
Magnesium 28mg 30mg 0%
Sugar 2.27g 0.62g N/A
Tryptophan 0.02mg 0.12mg 0%
Threonine 0.069mg 0.402mg 0%
Isoleucine 0.101mg 0.435mg 0%
Leucine 0.103mg 0.713mg 0%
Lysine 0.094mg 0.452mg 0%
Methionine 0.02mg 0.108mg 0%
Phenylalanine 0.064mg 0.428mg 0%
Valine 0.085mg 0.446mg 0%
Histidine 0.041mg 0.221mg 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
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 CarbsCarbs +226.2%
Contains more ProteinProtein +304%
Contains more FatsFats +4680%
~equal in Water ~84.55g
~equal in Other ~0.72g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +14985.7%
Contains more Poly. FatPolyunsaturated fat +5408.2%

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/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.