Tofu vs. Cassava — In-Depth Nutrition Comparison
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Differences between tofu and cassava
- Tofu has more iron, calcium, selenium, copper, phosphorus, and manganese, while cassava has more vitamin C and fiber.
- Tofu's daily need coverage for iron is 64% higher.
- Cassava contains 22 times less calcium than tofu. Tofu contains 350mg of calcium, while cassava contains 16mg.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of cassava is 94.
The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cassava, raw.
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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 | +2087.5% |
| Contains more IronIron | +1885.2% |
| Contains more CopperCopper | +93% |
| Contains more ZincZinc | +135.3% |
| Contains more PhosphorusPhosphorus | +259.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +57.6% |
| Contains more SeleniumSelenium | +1171.4% |
| Contains more PotassiumPotassium | +124% |
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 KVitamin K | +26.3% |
| Contains more CholineCholine | +21.5% |
| Contains more Vitamin CVitamin C | +20500% |
| Contains more Vitamin EVitamin E | +1800% |
| Contains more Vitamin B3Vitamin B3 | +337.9% |
| Contains more Vitamin B5Vitamin B5 | +57.4% |
| Contains more Vitamin B6Vitamin B6 | +87.2% |
| Contains more FolateFolate | +80% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.27mg | 64% |
| Calcium | 350mg | 16mg | 33% |
| Vitamin C | 0.1mg | 20.6mg | 23% |
| Polyunsaturated fat | 2.699g | 0.048g | 18% |
| Selenium | 8.9µg | 0.7µg | 15% |
| Protein | 8.08g | 1.36g | 13% |
| Carbs | 1.87g | 38.06g | 12% |
| Phosphorus | 97mg | 27mg | 10% |
| Manganese | 0.605mg | 0.384mg | 10% |
| Copper | 0.193mg | 0.1mg | 10% |
| Fats | 4.78g | 0.28g | 7% |
| Fiber | 0.3g | 1.8g | 6% |
| Vitamin B3 | 0.195mg | 0.854mg | 4% |
| Calories | 76kcal | 160kcal | 4% |
| Potassium | 121mg | 271mg | 4% |
| Zinc | 0.8mg | 0.34mg | 4% |
| Saturated fat | 0.691g | 0.074g | 3% |
| Vitamin B6 | 0.047mg | 0.088mg | 3% |
| Folate | 15µg | 27µg | 3% |
| Magnesium | 30mg | 21mg | 2% |
| Monounsaturated fat | 1.056g | 0.075g | 2% |
| Vitamin E | 0.01mg | 0.19mg | 1% |
| Vitamin B5 | 0.068mg | 0.107mg | 1% |
| Choline | 28.8mg | 23.7mg | 1% |
| Net carbs | 1.57g | 36.26g | N/A |
| Sugar | 0.62g | 1.7g | N/A |
| Sodium | 7mg | 14mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin B1 | 0.081mg | 0.087mg | 0% |
| Vitamin B2 | 0.052mg | 0.048mg | 0% |
| Vitamin K | 2.4µg | 1.9µg | 0% |
| Tryptophan | 0.12mg | 0.019mg | 0% |
| Threonine | 0.402mg | 0.028mg | 0% |
| Isoleucine | 0.435mg | 0.027mg | 0% |
| Leucine | 0.713mg | 0.039mg | 0% |
| Lysine | 0.452mg | 0.044mg | 0% |
| Methionine | 0.108mg | 0.011mg | 0% |
| Phenylalanine | 0.428mg | 0.026mg | 0% |
| Valine | 0.446mg | 0.035mg | 0% |
| Histidine | 0.221mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +494.1% |
| Contains more FatsFats | +1607.1% |
| Contains more WaterWater | +41.7% |
| Contains more OtherOther | +16.1% |
| Contains more CarbsCarbs | +1935.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1308% |
| Contains more Poly. FatPolyunsaturated fat | +5522.9% |
| Contains less Sat. FatSaturated fat | -89.3% |