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  6. Tofu vs. Beetroot

Tofu vs. Beetroot — In-Depth Nutrition Comparison

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What are the differences between tofu and beetroot?

  • Tofu is higher in iron, calcium, selenium, copper, manganese, and phosphorus, yet beetroot is higher in folate, fiber, potassium, and vitamin C.
  • Tofu's daily need coverage for iron is 57% more.
  • Tofu has 22 times more calcium than beetroot. While tofu has 350mg of calcium, beetroot has only 16mg.
  • The glycemic index of tofu is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Beets, raw types in this article.

Infographic

Tofu vs Beetroot 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.
Tofu
Tofu
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +2087.5%
Contains more IronIron +570%
Contains more CopperCopper +157.3%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +142.5%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +83.9%
Contains more SeleniumSelenium +1171.4%
Contains more PotassiumPotassium +168.6%

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.
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%
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin B1Vitamin B1 +161.3%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin KVitamin K +1100%
Contains more CholineCholine +380%
Contains more Vitamin CVitamin C +4800%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B3Vitamin B3 +71.3%
Contains more Vitamin B5Vitamin B5 +127.9%
Contains more Vitamin B6Vitamin B6 +42.6%
Contains more FolateFolate +626.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Beetroot DV% diff.
Iron 5.36mg 0.8mg 57%
Calcium 350mg 16mg 33%
Folate 15µg 109µg 24%
Polyunsaturated fat 2.699g 0.06g 18%
Selenium 8.9µg 0.7µg 15%
Protein 8.08g 1.61g 13%
Copper 0.193mg 0.075mg 13%
Manganese 0.605mg 0.329mg 12%
Fiber 0.3g 2.8g 10%
Phosphorus 97mg 40mg 8%
Fats 4.78g 0.17g 7%
Potassium 121mg 325mg 6%
Vitamin C 0.1mg 4.9mg 5%
Choline 28.8mg 6mg 4%
Vitamin B1 0.081mg 0.031mg 4%
Zinc 0.8mg 0.35mg 4%
Sodium 7mg 78mg 3%
Saturated fat 0.691g 0.027g 3%
Monounsaturated fat 1.056g 0.032g 3%
Carbs 1.87g 9.56g 3%
Vitamin B6 0.047mg 0.067mg 2%
Vitamin K 2.4µg 0.2µg 2%
Calories 76kcal 43kcal 2%
Magnesium 30mg 23mg 2%
Vitamin B5 0.068mg 0.155mg 2%
Vitamin B3 0.195mg 0.334mg 1%
Vitamin B2 0.052mg 0.04mg 1%
Net carbs 1.57g 6.76g N/A
Sugar 0.62g 6.76g N/A
Vitamin E 0.01mg 0.04mg 0%
Vitamin A 2µg 0%
Tryptophan 0.12mg 0.019mg 0%
Threonine 0.402mg 0.047mg 0%
Isoleucine 0.435mg 0.048mg 0%
Leucine 0.713mg 0.068mg 0%
Lysine 0.452mg 0.058mg 0%
Methionine 0.108mg 0.018mg 0%
Phenylalanine 0.428mg 0.046mg 0%
Valine 0.446mg 0.056mg 0%
Histidine 0.221mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +401.9%
Contains more FatsFats +2711.8%
Contains more CarbsCarbs +411.2%
Contains more OtherOther +50%
~equal in Water ~87.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +3200%
Contains more Poly. FatPolyunsaturated fat +4398.3%
Contains less Sat. FatSaturated fat -96.1%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.