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  6. Maple syrup vs. Tofu

Maple syrup vs. Tofu — In-Depth Nutrition Comparison

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How are maple syrup and tofu different?

  • Maple syrup is higher in vitamin B2 and manganese; however, tofu is richer in calcium, copper, iron, selenium, phosphorus, fiber, magnesium, and vitamin B1.
  • Daily need coverage for vitamin B2 for maple syrup is 90% higher.
  • Maple syrup contains 2 times more manganese than tofu. While maple syrup contains 2.908mg of manganese, tofu contains only 1.181mg.
  • Tofu has a lower glycemic index (15) than maple syrup (54).

Syrups, maple and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Maple syrup vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +146.2%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +569.6%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +2318.2%
Contains more CopperCopper +2000%
Contains more PhosphorusPhosphorus +9400%
Contains more SeleniumSelenium +2800%
~equal in Zinc ~1.57mg

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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Tofu
Tofu
6
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin B2Vitamin B2 +1145.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +139.4%
Contains more Vitamin B3Vitamin B3 +370.4%
Contains more Vitamin B5Vitamin B5 +269.4%
Contains more Vitamin B6Vitamin B6 +4500%
Contains more FolateFolate +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Maple syrup Tofu DV% diff.
Vitamin B2 1.27mg 0.102mg 90%
Manganese 2.908mg 1.181mg 75%
Calcium 102mg 683mg 58%
Copper 0.018mg 0.378mg 40%
Protein 0.04g 17.27g 34%
Polyunsaturated fat 0.017g 4.921g 33%
Iron 0.11mg 2.66mg 32%
Selenium 0.6µg 17.4µg 31%
Phosphorus 2mg 190mg 27%
Carbs 67.04g 2.78g 21%
Fats 0.06g 8.72g 13%
Magnesium 21mg 58mg 9%
Fiber 0g 2.3g 9%
Vitamin B1 0.066mg 0.158mg 8%
Vitamin B6 0.002mg 0.092mg 7%
Folate 0µg 29µg 7%
Saturated fat 0.007g 1.261g 6%
Calories 260kcal 144kcal 6%
Monounsaturated fat 0.011g 1.925g 5%
Vitamin B3 0.081mg 0.381mg 2%
Vitamin B5 0.036mg 0.133mg 2%
Fructose 0.52g 1%
Potassium 212mg 237mg 1%
Zinc 1.47mg 1.57mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 67.04g 0.48g N/A
Sugar 60.46g N/A
Sodium 12mg 14mg 0%
Choline 1.6mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +2311.5%
Contains more ProteinProtein +43075%
Contains more FatsFats +14433.3%
Contains more WaterWater +115.6%
Contains more OtherOther +197.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +17400%
Contains more Poly. FatPolyunsaturated fat +28847.1%

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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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.