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  6. Spinach raw vs. Tofu

Spinach raw vs. Tofu — In-Depth Nutrition Comparison

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The main differences between spinach raw and tofu

  • Spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, vitamin E, potassium, and manganese, yet tofu is richer in iron, calcium, and selenium.
  • Daily need coverage for vitamin K for spinach raw is 400% higher.
  • Spinach raw contains 281 times more vitamin C than tofu. Spinach raw contains 28.1mg of vitamin C, while tofu contains 0.1mg.
  • Tofu has a lower glycemic index than spinach raw.

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

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Tofu
Tofu
7
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 MagnesiumMagnesium +163.3%
Contains more PotassiumPotassium +361.2%
Contains more ManganeseManganese +48.3%
Contains more CalciumCalcium +253.5%
Contains more IronIron +97.8%
Contains more CopperCopper +48.5%
Contains more ZincZinc +50.9%
Contains more PhosphorusPhosphorus +98%
Contains less SodiumSodium -91.1%
Contains more SeleniumSelenium +790%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Tofu
Tofu
1
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 +28000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20200%
Contains more Vitamin B2Vitamin B2 +263.5%
Contains more Vitamin B3Vitamin B3 +271.3%
Contains more Vitamin B6Vitamin B6 +314.9%
Contains more Vitamin KVitamin K +20020.8%
Contains more FolateFolate +1193.3%
Contains more CholineCholine +49.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B5 ~0.068mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Tofu DV% diff.
Vitamin K 482.9µg 2.4µg 400%
Vitamin A 469µg 52%
Folate 194µg 15µg 45%
Iron 2.71mg 5.36mg 33%
Vitamin C 28.1mg 0.1mg 31%
Calcium 99mg 350mg 25%
Polyunsaturated fat 0.165g 2.699g 17%
Selenium 1µg 8.9µg 14%
Manganese 0.897mg 0.605mg 13%
Potassium 558mg 121mg 13%
Vitamin E 2.03mg 0.01mg 13%
Magnesium 79mg 30mg 12%
Vitamin B2 0.189mg 0.052mg 11%
Vitamin B6 0.195mg 0.047mg 11%
Protein 2.86g 8.08g 10%
Fiber 2.2g 0.3g 8%
Copper 0.13mg 0.193mg 7%
Fats 0.39g 4.78g 7%
Phosphorus 49mg 97mg 7%
Vitamin B3 0.724mg 0.195mg 3%
Calories 23kcal 76kcal 3%
Sodium 79mg 7mg 3%
Monounsaturated fat 0.01g 1.056g 3%
Saturated fat 0.063g 0.691g 3%
Zinc 0.53mg 0.8mg 2%
Choline 19.3mg 28.8mg 2%
Carbs 3.63g 1.87g 1%
Net carbs 1.43g 1.57g N/A
Sugar 0.42g 0.62g N/A
Vitamin B1 0.078mg 0.081mg 0%
Vitamin B5 0.065mg 0.068mg 0%
Tryptophan 0.039mg 0.12mg 0%
Threonine 0.122mg 0.402mg 0%
Isoleucine 0.147mg 0.435mg 0%
Leucine 0.223mg 0.713mg 0%
Lysine 0.174mg 0.452mg 0%
Methionine 0.053mg 0.108mg 0%
Phenylalanine 0.129mg 0.428mg 0%
Valine 0.161mg 0.446mg 0%
Histidine 0.064mg 0.221mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +94.1%
Contains more OtherOther +138.9%
Contains more ProteinProtein +182.5%
Contains more FatsFats +1125.6%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -90.9%
Contains more Mono. FatMonounsaturated fat +10460%
Contains more Poly. FatPolyunsaturated fat +1535.8%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.