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Star anise vs. Tofu — In-Depth Nutrition Comparison

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How are star anise and tofu different?

  • Star anise has more iron, copper, manganese, fiber, phosphorus, vitamin B6, zinc, potassium, magnesium, and calcium than tofu.
  • Daily need coverage for iron for star anise is 395% higher.
  • Star anise contains 49 times more fiber than tofu. While star anise contains 14.6g of fiber, tofu contains only 0.3g.
  • Tofu has a lower glycemic index (15) than star anise (89).

Spices, anise seed and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Star anise 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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Tofu
2
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 +466.7%
Contains more CalciumCalcium +84.6%
Contains more PotassiumPotassium +1090.9%
Contains more IronIron +589.6%
Contains more CopperCopper +371.5%
Contains more ZincZinc +562.5%
Contains more PhosphorusPhosphorus +353.6%
Contains more ManganeseManganese +280.2%
Contains less SodiumSodium -56.3%
Contains more SeleniumSelenium +78%

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
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 +20900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +319.8%
Contains more Vitamin B2Vitamin B2 +457.7%
Contains more Vitamin B3Vitamin B3 +1469.2%
Contains more Vitamin B5Vitamin B5 +1072.1%
Contains more Vitamin B6Vitamin B6 +1283%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
Tofu
1
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 ProteinProtein +117.8%
Contains more FatsFats +232.6%
Contains more CarbsCarbs +2574.9%
Contains more OtherOther +863.9%
Contains more WaterWater +786.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
Tofu
0
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 -15.2%
Contains more Mono. FatMonounsaturated fat +826.1%
Contains more Poly. FatPolyunsaturated fat +16.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Star anise Tofu
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Star anise Tofu DV% diff.
Iron 36.96mg 5.36mg 395%
Copper 0.91mg 0.193mg 80%
Manganese 2.3mg 0.605mg 74%
Fiber 14.6g 0.3g 57%
Phosphorus 440mg 97mg 49%
Vitamin B6 0.65mg 0.047mg 46%
Zinc 5.3mg 0.8mg 41%
Potassium 1441mg 121mg 39%
Magnesium 170mg 30mg 33%
Calcium 646mg 350mg 30%
Vitamin C 21mg 0.1mg 23%
Monounsaturated fat 9.78g 1.056g 22%
Vitamin B1 0.34mg 0.081mg 22%
Protein 17.6g 8.08g 19%
Vitamin B3 3.06mg 0.195mg 18%
Vitamin B2 0.29mg 0.052mg 18%
Fats 15.9g 4.78g 17%
Carbs 50.02g 1.87g 16%
Vitamin B5 0.797mg 0.068mg 15%
Calories 337kcal 76kcal 13%
Selenium 5µg 8.9µg 7%
Choline 28.8mg 5%
Polyunsaturated fat 3.15g 2.699g 3%
Vitamin K 2.4µg 2%
Vitamin A 16µg 2%
Folate 10µg 15µg 1%
Net carbs 35.42g 1.57g N/A
Sugar 0.62g N/A
Sodium 16mg 7mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.586g 0.691g 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Star anise Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Star anise
6%
Tofu
Minerals Daily Need Coverage Score
279%
Star anise
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 74)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in Sugar?
Star anise
Star anise is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Star anise
Star anise is lower in Saturated fat (difference - 0.105g)
Which food is richer in minerals?
Star anise
Star anise is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.