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  6. Tofu vs. Carrot

Tofu vs. Carrot — In-Depth Nutrition Comparison

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Differences between tofu and carrots

  • Tofu has more iron, calcium, manganese, copper, selenium, and phosphorus, while carrots have more vitamin A, fiber, vitamin K, and vitamin B6.
  • Carrots' daily need coverage for vitamin A is 332% higher.
  • Carrots contain 89 times less selenium than tofu. Tofu contains 8.9µg of selenium, while carrots contain 0.1µg.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of carrots is 39.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Carrots, raw.

Infographic

Tofu vs Carrot infographic
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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.
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%
Carrot
Carrot
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +960.6%
Contains more IronIron +1686.7%
Contains more CopperCopper +328.9%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +177.1%
Contains less SodiumSodium -89.9%
Contains more ManganeseManganese +323.1%
Contains more SeleniumSelenium +8800%
Contains more PotassiumPotassium +164.5%

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
2
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%
Carrot
Carrot
9
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more CholineCholine +227.3%
Contains more Vitamin CVitamin C +5800%
Contains more Vitamin EVitamin E +6500%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B3Vitamin B3 +404.1%
Contains more Vitamin B5Vitamin B5 +301.5%
Contains more Vitamin B6Vitamin B6 +193.6%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Carrot DV% diff.
Vitamin A 835µg 93%
Iron 5.36mg 0.3mg 63%
Calcium 350mg 33mg 32%
Manganese 0.605mg 0.143mg 20%
Polyunsaturated fat 2.699g 0.117g 17%
Selenium 8.9µg 0.1µg 16%
Copper 0.193mg 0.045mg 16%
Protein 8.08g 0.93g 14%
Fiber 0.3g 2.8g 10%
Vitamin K 2.4µg 13.2µg 9%
Phosphorus 97mg 35mg 9%
Vitamin B6 0.047mg 0.138mg 7%
Fats 4.78g 0.24g 7%
Vitamin C 0.1mg 5.9mg 6%
Potassium 121mg 320mg 6%
Vitamin B3 0.195mg 0.983mg 5%
Zinc 0.8mg 0.24mg 5%
Vitamin E 0.01mg 0.66mg 4%
Magnesium 30mg 12mg 4%
Choline 28.8mg 8.8mg 4%
Vitamin B5 0.068mg 0.273mg 4%
Sodium 7mg 69mg 3%
Saturated fat 0.691g 0.037g 3%
Monounsaturated fat 1.056g 0.014g 3%
Carbs 1.87g 9.58g 3%
Calories 76kcal 41kcal 2%
Vitamin B1 0.081mg 0.066mg 1%
Folate 15µg 19µg 1%
Starch 1.43g 1%
Fructose 0.55g 1%
Net carbs 1.57g 6.78g N/A
Sugar 0.62g 4.74g N/A
Vitamin B2 0.052mg 0.058mg 0%
Tryptophan 0.12mg 0.012mg 0%
Threonine 0.402mg 0.191mg 0%
Isoleucine 0.435mg 0.077mg 0%
Leucine 0.713mg 0.102mg 0%
Lysine 0.452mg 0.101mg 0%
Methionine 0.108mg 0.02mg 0%
Phenylalanine 0.428mg 0.061mg 0%
Valine 0.446mg 0.069mg 0%
Histidine 0.221mg 0.04mg 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
Carrot
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +768.8%
Contains more FatsFats +1891.7%
Contains more CarbsCarbs +412.3%
Contains more OtherOther +33.3%
~equal in Water ~88.29g

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
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +7442.9%
Contains more Poly. FatPolyunsaturated fat +2206.8%
Contains less Sat. FatSaturated fat -94.6%

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.