Shallot vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between shallot and tofu
- Shallot has more vitamin B6 and vitamin C; however, tofu is higher in calcium, manganese, copper, selenium, phosphorus, iron, zinc, and magnesium.
- Tofu covers your daily need for calcium, 65% more than shallot.
- Shallot has 40 times more vitamin C than tofu. While shallot has 8mg of vitamin C, tofu has only 0.2mg.
- The glycemic index of shallot is higher.
These are the specific foods used in this comparison Shallots, raw and Tofu, raw, firm, prepared with calcium sulfate.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +40.9% |
| Contains less SodiumSodium | -14.3% |
| Contains more MagnesiumMagnesium | +176.2% |
| Contains more CalciumCalcium | +1745.9% |
| Contains more IronIron | +121.7% |
| Contains more CopperCopper | +329.5% |
| Contains more ZincZinc | +292.5% |
| Contains more PhosphorusPhosphorus | +216.7% |
| Contains more ManganeseManganese | +304.5% |
| Contains more SeleniumSelenium | +1350% |
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.
| Contains more Vitamin CVitamin C | +3900% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +118% |
| Contains more Vitamin B6Vitamin B6 | +275% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +17.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +163.3% |
| Contains more Vitamin B2Vitamin B2 | +410% |
| Contains more Vitamin B3Vitamin B3 | +90.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 37mg | 683mg | 65% |
| Manganese | 0.292mg | 1.181mg | 39% |
| Polyunsaturated fat | 0.039g | 4.921g | 33% |
| Copper | 0.088mg | 0.378mg | 32% |
| Protein | 2.5g | 17.27g | 30% |
| Selenium | 1.2µg | 17.4µg | 29% |
| Phosphorus | 60mg | 190mg | 19% |
| Vitamin B6 | 0.345mg | 0.092mg | 19% |
| Iron | 1.2mg | 2.66mg | 18% |
| Fats | 0.1g | 8.72g | 13% |
| Zinc | 0.4mg | 1.57mg | 11% |
| Magnesium | 21mg | 58mg | 9% |
| Vitamin C | 8mg | 0.2mg | 9% |
| Vitamin B1 | 0.06mg | 0.158mg | 8% |
| Saturated fat | 0.017g | 1.261g | 6% |
| Vitamin B2 | 0.02mg | 0.102mg | 6% |
| Monounsaturated fat | 0.014g | 1.925g | 5% |
| Carbs | 16.8g | 2.78g | 5% |
| Calories | 72kcal | 144kcal | 4% |
| Fiber | 3.2g | 2.3g | 4% |
| Vitamin B5 | 0.29mg | 0.133mg | 3% |
| Potassium | 334mg | 237mg | 3% |
| Choline | 11.3mg | 2% | |
| Vitamin B3 | 0.2mg | 0.381mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Folate | 34µg | 29µg | 1% |
| Net carbs | 13.6g | 0.48g | N/A |
| Sugar | 7.87g | N/A | |
| Sodium | 12mg | 14mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Tryptophan | 0.028mg | 0.235mg | 0% |
| Threonine | 0.098mg | 0.785mg | 0% |
| Isoleucine | 0.106mg | 0.849mg | 0% |
| Leucine | 0.149mg | 1.392mg | 0% |
| Lysine | 0.125mg | 0.883mg | 0% |
| Methionine | 0.027mg | 0.211mg | 0% |
| Phenylalanine | 0.081mg | 0.835mg | 0% |
| Valine | 0.11mg | 0.87mg | 0% |
| Histidine | 0.043mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +504.3% |
| Contains more WaterWater | +14.3% |
| Contains more ProteinProtein | +590.8% |
| Contains more FatsFats | +8620% |
| Contains more OtherOther | +75% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +13650% |
| Contains more Poly. FatPolyunsaturated fat | +12517.9% |
