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  6. Shallot vs. Tofu

Shallot vs. Tofu — In-Depth Nutrition Comparison

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The main differences between shallot and tofu

  • Shallot is richer in vitamin B6, fiber, vitamin C, and potassium, yet tofu is richer in iron, calcium, selenium, manganese, copper, and phosphorus.
  • Daily need coverage for iron for tofu is 52% higher.
  • Shallot contains 80 times more vitamin C than tofu. Shallot contains 8mg of vitamin C, while tofu contains 0.1mg.
  • Tofu has a lower glycemic index than shallot.

Food types used in this article are Shallots, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Tofu
Tofu
9
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 +176%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +845.9%
Contains more IronIron +346.7%
Contains more CopperCopper +119.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +61.7%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +107.2%
Contains more SeleniumSelenium +641.7%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 +7900%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B5Vitamin B5 +326.5%
Contains more Vitamin B6Vitamin B6 +634%
Contains more FolateFolate +126.7%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +154.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.195mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Tofu DV% diff.
Iron 1.2mg 5.36mg 52%
Calcium 37mg 350mg 31%
Vitamin B6 0.345mg 0.047mg 23%
Polyunsaturated fat 0.039g 2.699g 18%
Selenium 1.2µg 8.9µg 14%
Manganese 0.292mg 0.605mg 14%
Fiber 3.2g 0.3g 12%
Copper 0.088mg 0.193mg 12%
Protein 2.5g 8.08g 11%
Vitamin C 8mg 0.1mg 9%
Fats 0.1g 4.78g 7%
Potassium 334mg 121mg 6%
Carbs 16.8g 1.87g 5%
Phosphorus 60mg 97mg 5%
Folate 34µg 15µg 5%
Zinc 0.4mg 0.8mg 4%
Vitamin B5 0.29mg 0.068mg 4%
Monounsaturated fat 0.014g 1.056g 3%
Saturated fat 0.017g 0.691g 3%
Choline 11.3mg 28.8mg 3%
Magnesium 21mg 30mg 2%
Vitamin B2 0.02mg 0.052mg 2%
Vitamin B1 0.06mg 0.081mg 2%
Vitamin K 0.8µg 2.4µg 1%
Calories 72kcal 76kcal 0%
Net carbs 13.6g 1.57g N/A
Sugar 7.87g 0.62g N/A
Sodium 12mg 7mg 0%
Vitamin E 0.04mg 0.01mg 0%
Vitamin B3 0.2mg 0.195mg 0%
Tryptophan 0.028mg 0.12mg 0%
Threonine 0.098mg 0.402mg 0%
Isoleucine 0.106mg 0.435mg 0%
Leucine 0.149mg 0.713mg 0%
Lysine 0.125mg 0.452mg 0%
Methionine 0.027mg 0.108mg 0%
Phenylalanine 0.081mg 0.428mg 0%
Valine 0.11mg 0.446mg 0%
Histidine 0.043mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Tofu
Tofu
3
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 +798.4%
Contains more ProteinProtein +223.2%
Contains more FatsFats +4680%
~equal in Water ~84.55g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 -97.5%
Contains more Mono. FatMonounsaturated fat +7442.9%
Contains more Poly. FatPolyunsaturated fat +6820.5%

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.