Tofu vs. Rapini — In-Depth Nutrition Comparison
Compare
Summary of differences between tofu and rapini
- Tofu has more iron, calcium, copper, and selenium; however, rapini is higher in vitamin K, vitamin A, vitamin C, folate, vitamin E, and fiber.
- Rapini covers your daily need for vitamin K, 185% more than tofu.
- Tofu has 9 times more selenium than rapini. While tofu has 8.9µg of selenium, rapini has only 1µg.
- The glycemic index of rapini is higher.
These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Broccoli raab, raw.
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.
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +224.1% |
| Contains more IronIron | +150.5% |
| Contains more CopperCopper | +359.5% |
| Contains more PhosphorusPhosphorus | +32.9% |
| Contains less SodiumSodium | -78.8% |
| Contains more ManganeseManganese | +53.2% |
| Contains more SeleniumSelenium | +790% |
| Contains more PotassiumPotassium | +62% |
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 | +57.4% |
| Contains more Vitamin CVitamin C | +20100% |
| Contains more Vitamin EVitamin E | +16100% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +148.1% |
| Contains more Vitamin B3Vitamin B3 | +526.2% |
| Contains more Vitamin B5Vitamin B5 | +373.5% |
| Contains more Vitamin B6Vitamin B6 | +263.8% |
| Contains more Vitamin KVitamin K | +9233.3% |
| Contains more FolateFolate | +453.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.4µg | 224µg | 185% |
| Iron | 5.36mg | 2.14mg | 40% |
| Calcium | 350mg | 108mg | 24% |
| Vitamin C | 0.1mg | 20.2mg | 22% |
| Copper | 0.193mg | 0.042mg | 17% |
| Polyunsaturated fat | 2.699g | 0.13g | 17% |
| Folate | 15µg | 83µg | 17% |
| Vitamin A | 131µg | 15% | |
| Selenium | 8.9µg | 1µg | 14% |
| Vitamin E | 0.01mg | 1.62mg | 11% |
| Vitamin B6 | 0.047mg | 0.171mg | 10% |
| Protein | 8.08g | 3.17g | 10% |
| Fiber | 0.3g | 2.7g | 10% |
| Manganese | 0.605mg | 0.395mg | 9% |
| Fats | 4.78g | 0.49g | 7% |
| Vitamin B1 | 0.081mg | 0.162mg | 7% |
| Vitamin B2 | 0.052mg | 0.129mg | 6% |
| Vitamin B3 | 0.195mg | 1.221mg | 6% |
| Vitamin B5 | 0.068mg | 0.322mg | 5% |
| Saturated fat | 0.691g | 0.05g | 3% |
| Monounsaturated fat | 1.056g | 0.026g | 3% |
| Calories | 76kcal | 22kcal | 3% |
| Phosphorus | 97mg | 73mg | 3% |
| Potassium | 121mg | 196mg | 2% |
| Choline | 28.8mg | 18.3mg | 2% |
| Magnesium | 30mg | 22mg | 2% |
| Sodium | 7mg | 33mg | 1% |
| Carbs | 1.87g | 2.85g | 0% |
| Net carbs | 1.57g | 0.15g | N/A |
| Sugar | 0.62g | 0.38g | N/A |
| Zinc | 0.8mg | 0.77mg | 0% |
| Tryptophan | 0.12mg | 0.043mg | 0% |
| Threonine | 0.402mg | 0.106mg | 0% |
| Isoleucine | 0.435mg | 0.104mg | 0% |
| Leucine | 0.713mg | 0.17mg | 0% |
| Lysine | 0.452mg | 0.198mg | 0% |
| Methionine | 0.108mg | 0.048mg | 0% |
| Phenylalanine | 0.428mg | 0.128mg | 0% |
| Valine | 0.446mg | 0.153mg | 0% |
| Histidine | 0.221mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +154.9% |
| Contains more FatsFats | +875.5% |
| Contains more CarbsCarbs | +52.4% |
| Contains more OtherOther | +30.6% |
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3961.5% |
| Contains more Poly. FatPolyunsaturated fat | +1976.2% |
| Contains less Sat. FatSaturated fat | -92.8% |