Tofu vs. Broccoli — In-Depth Nutrition Comparison
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What are the differences between tofu and broccoli?
- Tofu is higher in iron, calcium, manganese, copper, and selenium, yet broccoli is higher in vitamin C, vitamin K, folate, vitamin A, and vitamin B5.
- Broccoli's daily need coverage for vitamin C is 99% more.
- Tofu has 7 times more calcium than broccoli. While tofu has 350mg of calcium, broccoli has only 47mg.
- The glycemic index of tofu is lower.
We used Tofu, raw, regular, prepared with calcium sulfate and Broccoli, raw types in this article.
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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 MagnesiumMagnesium | +42.9% |
| Contains more CalciumCalcium | +644.7% |
| Contains more IronIron | +634.2% |
| Contains more CopperCopper | +293.9% |
| Contains more ZincZinc | +95.1% |
| Contains more PhosphorusPhosphorus | +47% |
| Contains less SodiumSodium | -78.8% |
| Contains more ManganeseManganese | +188.1% |
| Contains more SeleniumSelenium | +256% |
| Contains more PotassiumPotassium | +161.2% |
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 Vitamin B1Vitamin B1 | +14.1% |
| Contains more CholineCholine | +54% |
| Contains more Vitamin CVitamin C | +89100% |
| Contains more Vitamin EVitamin E | +7700% |
| Contains more Vitamin B2Vitamin B2 | +125% |
| Contains more Vitamin B3Vitamin B3 | +227.7% |
| Contains more Vitamin B5Vitamin B5 | +742.6% |
| Contains more Vitamin B6Vitamin B6 | +272.3% |
| Contains more Vitamin KVitamin K | +4133.3% |
| Contains more FolateFolate | +320% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0.1mg | 89.2mg | 99% |
| Vitamin K | 2.4µg | 101.6µg | 83% |
| Iron | 5.36mg | 0.73mg | 58% |
| Calcium | 350mg | 47mg | 30% |
| Polyunsaturated fat | 2.699g | 0.038g | 18% |
| Manganese | 0.605mg | 0.21mg | 17% |
| Copper | 0.193mg | 0.049mg | 16% |
| Selenium | 8.9µg | 2.5µg | 12% |
| Folate | 15µg | 63µg | 12% |
| Protein | 8.08g | 2.82g | 11% |
| Vitamin B5 | 0.068mg | 0.573mg | 10% |
| Vitamin B6 | 0.047mg | 0.175mg | 10% |
| Fiber | 0.3g | 2.6g | 9% |
| Fats | 4.78g | 0.37g | 7% |
| Potassium | 121mg | 316mg | 6% |
| Vitamin E | 0.01mg | 0.78mg | 5% |
| Vitamin B2 | 0.052mg | 0.117mg | 5% |
| Zinc | 0.8mg | 0.41mg | 4% |
| Phosphorus | 97mg | 66mg | 4% |
| Vitamin A | 31µg | 3% | |
| Saturated fat | 0.691g | 0.039g | 3% |
| Vitamin B3 | 0.195mg | 0.639mg | 3% |
| Monounsaturated fat | 1.056g | 0.011g | 3% |
| Choline | 28.8mg | 18.7mg | 2% |
| Magnesium | 30mg | 21mg | 2% |
| Carbs | 1.87g | 6.64g | 2% |
| Calories | 76kcal | 34kcal | 2% |
| Vitamin B1 | 0.081mg | 0.071mg | 1% |
| Fructose | 0.68g | 1% | |
| Sodium | 7mg | 33mg | 1% |
| Net carbs | 1.57g | 4.04g | N/A |
| Sugar | 0.62g | 1.7g | N/A |
| Tryptophan | 0.12mg | 0.033mg | 0% |
| Threonine | 0.402mg | 0.088mg | 0% |
| Isoleucine | 0.435mg | 0.079mg | 0% |
| Leucine | 0.713mg | 0.129mg | 0% |
| Lysine | 0.452mg | 0.135mg | 0% |
| Methionine | 0.108mg | 0.038mg | 0% |
| Phenylalanine | 0.428mg | 0.117mg | 0% |
| Valine | 0.446mg | 0.125mg | 0% |
| Histidine | 0.221mg | 0.059mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +186.5% |
| Contains more FatsFats | +1191.9% |
| Contains more CarbsCarbs | +255.1% |
| Contains more OtherOther | +20.8% |
~equal in
Water
~89.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9500% |
| Contains more Poly. FatPolyunsaturated fat | +7002.6% |
| Contains less Sat. FatSaturated fat | -94.4% |