Tofu, fried vs. Edamame — In-Depth Nutrition Comparison
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Differences between Tofu, fried and Edamame
- Tofu, fried has more Selenium, Iron, Calcium, Manganese, Phosphorus, and Choline, while Edamame has more Folate, Vitamin K, and Potassium.
- Edamame's daily need coverage for Folate is 71% higher.
- Edamame contains 36 times less Selenium than Tofu, fried. Tofu, fried contains 28.5µg of Selenium, while Edamame contains 0.8µg.
- The amount of Saturated Fat in Edamame is lower.
The food types used in this comparison are Tofu, fried and Edamame, frozen, prepared.
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.
| Contains more CalciumCalcium | +490.5% |
| Contains more IronIron | +114.5% |
| Contains more CopperCopper | +15.4% |
| Contains more ZincZinc | +45.3% |
| Contains more PhosphorusPhosphorus | +69.8% |
| Contains more ManganeseManganese | +46% |
| Contains more SeleniumSelenium | +3462.5% |
| Contains more PotassiumPotassium | +198.6% |
| Contains less SodiumSodium | -62.5% |
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.
| Contains more CholineCholine | +88.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1003.7% |
| Contains more Vitamin EVitamin E | +1600% |
| Contains more Vitamin B1Vitamin B1 | +17.6% |
| Contains more Vitamin B2Vitamin B2 | +210% |
| Contains more Vitamin B3Vitamin B3 | +815% |
| Contains more Vitamin B5Vitamin B5 | +182.1% |
| Contains more Vitamin KVitamin K | +242.3% |
| Contains more FolateFolate | +1051.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.82 g
Fats:
20.18 g
Carbs:
8.86 g
Water:
50.52 g
Other:
1.62 g
Protein:
11.91 g
Fats:
5.2 g
Carbs:
8.91 g
Water:
72.77 g
Other:
1.21 g
| Contains more ProteinProtein | +58% |
| Contains more FatsFats | +288.1% |
| Contains more OtherOther | +33.9% |
| Contains more WaterWater | +44% |
~equal in
Carbs
~8.91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
2.918 g
Monounsaturated Fat:
Mono. Fat
4.456 g
Polyunsaturated fat:
Poly. Fat
11.39 g
Saturated Fat:
Sat. Fat
0.62 g
Monounsaturated Fat:
Mono. Fat
1.282 g
Polyunsaturated fat:
Poly. Fat
2.156 g
| Contains more Mono. FatMonounsaturated Fat | +247.6% |
| Contains more Poly. FatPolyunsaturated fat | +428.3% |
| Contains less Sat. FatSaturated Fat | -78.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 270kcal | 121kcal |
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| Protein | 18.82g | 11.91g |
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| Fats | 20.18g | 5.2g |
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| Vitamin C | 0mg | 6.1mg |
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| Net carbs | 4.96g | 3.71g |
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| Carbs | 8.86g | 8.91g |
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| Magnesium | 60mg | 64mg |
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| Calcium | 372mg | 63mg |
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| Potassium | 146mg | 436mg |
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| Iron | 4.87mg | 2.27mg |
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| Sugar | 2.72g | 2.18g |
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| Fiber | 3.9g | 5.2g |
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| Copper | 0.398mg | 0.345mg |
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| Zinc | 1.99mg | 1.37mg |
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| Starch | 1.51g |
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| Phosphorus | 287mg | 169mg |
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| Sodium | 16mg | 6mg |
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| Vitamin A | 27IU | 298IU |
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| Vitamin A | 1µg | 15µg |
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| Vitamin E | 0.04mg | 0.68mg |
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| Manganese | 1.495mg | 1.024mg |
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| Selenium | 28.5µg | 0.8µg |
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| Vitamin B1 | 0.17mg | 0.2mg |
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| Vitamin B2 | 0.05mg | 0.155mg |
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| Vitamin B3 | 0.1mg | 0.915mg |
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| Vitamin B5 | 0.14mg | 0.395mg |
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| Vitamin B6 | 0.099mg | 0.1mg |
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| Vitamin K | 7.8µg | 26.7µg |
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| Folate | 27µg | 311µg |
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| Trans Fat | 0g | 0.009g |
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| Choline | 106.3mg | 56.3mg |
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| Saturated Fat | 2.918g | 0.62g |
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| Monounsaturated Fat | 4.456g | 1.282g |
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| Polyunsaturated fat | 11.39g | 2.156g |
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| Tryptophan | 0.268mg | 0.126mg |
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| Threonine | 0.701mg | 0.331mg |
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| Isoleucine | 0.852mg | 0.3mg |
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| Leucine | 1.306mg | 0.745mg |
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| Lysine | 1.131mg | 0.745mg |
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| Methionine | 0.22mg | 0.141mg |
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| Phenylalanine | 0.837mg | 0.488mg |
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| Valine | 0.867mg | 0.324mg |
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| Histidine | 0.499mg | 0.267mg |
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| Fructose | 0.12g |
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| Omega-3 - EPA | 0g | 0.003g |
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| Omega-3 - ALA | 0.358g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 1.789g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
14%
41%
Minerals Daily Need Coverage Score
101%
55%
Comparison summary
Which food is richer in minerals?
Tofu, fried is relatively richer in minerals
Which food is lower in Sugar?
Edamame is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Edamame contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Edamame is lower in Saturated Fat (difference - 2.298g)
Which food is richer in vitamins?
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)