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  6. Tofu vs. Chinese cabbage

Tofu vs. Chinese cabbage — In-Depth Nutrition Comparison

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Summary of differences between Tofu and Chinese cabbage

  • Tofu has more Iron, Calcium, Manganese, Copper, Selenium, and Phosphorus, however, Chinese cabbage is higher in Vitamin C, Vitamin K, Folate, and Vitamin B6.
  • Tofu covers your daily need of Iron 57% more than Chinese cabbage.
  • Tofu has 18 times more Selenium than Chinese cabbage. While Tofu has 8.9µg of Selenium, Chinese cabbage has only 0.5µg.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Cabbage, chinese (pak-choi), raw.

Infographic

Tofu vs Chinese cabbage 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
:
1
Chinese cabbage
Chinese cabbage
Contains more Calcium +233.3%
Contains more Iron +570%
Contains more Magnesium +57.9%
Contains more Phosphorus +162.2%
Contains less Sodium -89.2%
Contains more Zinc +321.1%
Contains more Copper +819%
Contains more Manganese +280.5%
Contains more Selenium +1680%
Contains more Potassium +108.3%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Calcium +233.3%
Contains more Iron +570%
Contains more Magnesium +57.9%
Contains more Phosphorus +162.2%
Contains less Sodium -89.2%
Contains more Zinc +321.1%
Contains more Copper +819%
Contains more Manganese +280.5%
Contains more Selenium +1680%
Contains more Potassium +108.3%

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
:
9
Chinese cabbage
Chinese cabbage
Contains more Vitamin B1 +102.5%
Contains more Vitamin A +5156.5%
Contains more Vitamin E +800%
Contains more Vitamin C +44900%
Contains more Vitamin B2 +34.6%
Contains more Vitamin B3 +156.4%
Contains more Vitamin B5 +29.4%
Contains more Vitamin B6 +312.8%
Contains more Folate +340%
Contains more Vitamin K +1795.8%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin B1 +102.5%
Contains more Vitamin A +5156.5%
Contains more Vitamin E +800%
Contains more Vitamin C +44900%
Contains more Vitamin B2 +34.6%
Contains more Vitamin B3 +156.4%
Contains more Vitamin B5 +29.4%
Contains more Vitamin B6 +312.8%
Contains more Folate +340%
Contains more Vitamin K +1795.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Chinese cabbage
Chinese cabbage
Contains more Protein +438.7%
Contains more Fats +2290%
Contains more Carbs +16.6%
Contains more Water +12.7%
Contains more Other +11.1%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +438.7%
Contains more Fats +2290%
Contains more Carbs +16.6%
Contains more Water +12.7%
Contains more Other +11.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +6940%
Contains more Polyunsaturated fat +2711.5%
Contains less Saturated Fat -96.1%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +6940%
Contains more Polyunsaturated fat +2711.5%
Contains less Saturated Fat -96.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Chinese cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Chinese cabbage Opinion
Net carbs 1.57g 1.18g Tofu
Protein 8.08g 1.5g Tofu
Fats 4.78g 0.2g Tofu
Carbs 1.87g 2.18g Chinese cabbage
Calories 76kcal 13kcal Tofu
Sugar 0.62g 1.18g Tofu
Fiber 0.3g 1g Chinese cabbage
Calcium 350mg 105mg Tofu
Iron 5.36mg 0.8mg Tofu
Magnesium 30mg 19mg Tofu
Phosphorus 97mg 37mg Tofu
Potassium 121mg 252mg Chinese cabbage
Sodium 7mg 65mg Tofu
Zinc 0.8mg 0.19mg Tofu
Copper 0.193mg 0.021mg Tofu
Manganese 0.605mg 0.159mg Tofu
Selenium 8.9µg 0.5µg Tofu
Vitamin A 85IU 4468IU Chinese cabbage
Vitamin A RAE 223µg Chinese cabbage
Vitamin E 0.01mg 0.09mg Chinese cabbage
Vitamin C 0.1mg 45mg Chinese cabbage
Vitamin B1 0.081mg 0.04mg Tofu
Vitamin B2 0.052mg 0.07mg Chinese cabbage
Vitamin B3 0.195mg 0.5mg Chinese cabbage
Vitamin B5 0.068mg 0.088mg Chinese cabbage
Vitamin B6 0.047mg 0.194mg Chinese cabbage
Folate 15µg 66µg Chinese cabbage
Vitamin K 2.4µg 45.5µg Chinese cabbage
Tryptophan 0.12mg 0.015mg Tofu
Threonine 0.402mg 0.049mg Tofu
Isoleucine 0.435mg 0.085mg Tofu
Leucine 0.713mg 0.088mg Tofu
Lysine 0.452mg 0.089mg Tofu
Methionine 0.108mg 0.009mg Tofu
Phenylalanine 0.428mg 0.044mg Tofu
Valine 0.446mg 0.066mg Tofu
Histidine 0.221mg 0.026mg Tofu
Saturated Fat 0.691g 0.027g Chinese cabbage
Monounsaturated Fat 1.056g 0.015g Tofu
Polyunsaturated fat 2.699g 0.096g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
6%
Tofu
56%
Chinese cabbage
Minerals Daily Need Coverage Score
59%
Tofu
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.664g)
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.