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Tofu vs. Brussels sprouts — In-Depth Nutrition Comparison

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A recap on differences between tofu and Brussels sprouts

  • Tofu is higher in iron, calcium, copper, selenium, and manganese, yet Brussels sprouts are higher in vitamin K, vitamin C, fiber, vitamin A, and vitamin B6.
  • Brussels sprouts cover your daily vitamin K needs 146% more than tofu.
  • Tofu contains 8 times more calcium than Brussels sprouts. While tofu contains 350mg of calcium, Brussels sprouts contain only 42mg.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Brussels sprouts, raw.

Infographic

Tofu vs Brussels sprouts 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% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +733.3%
Contains more IronIron +282.9%
Contains more CopperCopper +175.7%
Contains more ZincZinc +90.5%
Contains more PhosphorusPhosphorus +40.6%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +79.5%
Contains more SeleniumSelenium +456.3%
Contains more PotassiumPotassium +221.5%

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.
Tofu
Tofu
1
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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more CholineCholine +50.8%
Contains more Vitamin CVitamin C +84900%
Contains more Vitamin EVitamin E +8700%
Contains more Vitamin B1Vitamin B1 +71.6%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +282.1%
Contains more Vitamin B5Vitamin B5 +354.4%
Contains more Vitamin B6Vitamin B6 +366%
Contains more Vitamin KVitamin K +7275%
Contains more FolateFolate +306.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Brussels sprouts DV% diff.
Polyunsaturated fat 2.699g 153g 1002%
Vitamin K 2.4µg 177µg 146%
Vitamin C 0.1mg 85mg 94%
Iron 5.36mg 1.4mg 50%
Calcium 350mg 42mg 31%
Copper 0.193mg 0.07mg 14%
Fiber 0.3g 3.8g 14%
Selenium 8.9µg 1.6µg 13%
Vitamin B6 0.047mg 0.219mg 13%
Folate 15µg 61µg 12%
Manganese 0.605mg 0.337mg 12%
Protein 8.08g 3.38g 9%
Potassium 121mg 389mg 8%
Fats 4.78g 0.3g 7%
Vitamin E 0.01mg 0.88mg 6%
Vitamin B5 0.068mg 0.309mg 5%
Vitamin B1 0.081mg 0.139mg 5%
Phosphorus 97mg 69mg 4%
Vitamin A 38µg 4%
Saturated fat 0.691g 0.062g 3%
Monounsaturated fat 1.056g 0.023g 3%
Zinc 0.8mg 0.42mg 3%
Vitamin B2 0.052mg 0.09mg 3%
Vitamin B3 0.195mg 0.745mg 3%
Choline 28.8mg 19.1mg 2%
Calories 76kcal 43kcal 2%
Magnesium 30mg 23mg 2%
Carbs 1.87g 8.95g 2%
Sodium 7mg 25mg 1%
Fructose 0.93g 1%
Net carbs 1.57g 5.15g N/A
Sugar 0.62g 2.2g N/A
Tryptophan 0.12mg 0.037mg 0%
Threonine 0.402mg 0.12mg 0%
Isoleucine 0.435mg 0.132mg 0%
Leucine 0.713mg 0.152mg 0%
Lysine 0.452mg 0.154mg 0%
Methionine 0.108mg 0.032mg 0%
Phenylalanine 0.428mg 0.098mg 0%
Valine 0.446mg 0.155mg 0%
Histidine 0.221mg 0.076mg 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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +139.1%
Contains more FatsFats +1493.3%
Contains more CarbsCarbs +378.6%
Contains more OtherOther +90.3%
~equal in Water ~86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +4491.3%
Contains less Sat. FatSaturated fat -91%
Contains more Poly. FatPolyunsaturated fat +5568.8%

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.