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  6. Star anise vs. Tofu

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
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
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

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%

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
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
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%

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.