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  6. Tofu vs. Cauliflower

Tofu vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between tofu and cauliflower

  • Tofu has more iron, calcium, manganese, copper, and selenium; however, cauliflower has more vitamin C, vitamin B5, vitamin K, vitamin B6, and folate.
  • Tofu's daily need coverage for iron is 62% more.
  • Tofu has 16 times more calcium than cauliflower. Tofu has 350mg of calcium, while cauliflower has 22mg.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Cauliflower, raw.

Infographic

Tofu vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1490.9%
Contains more IronIron +1176.2%
Contains more CopperCopper +394.9%
Contains more ZincZinc +196.3%
Contains more PhosphorusPhosphorus +120.5%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +290.3%
Contains more SeleniumSelenium +1383.3%
Contains more PotassiumPotassium +147.1%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin CVitamin C +48100%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +160%
Contains more Vitamin B5Vitamin B5 +880.9%
Contains more Vitamin B6Vitamin B6 +291.5%
Contains more Vitamin KVitamin K +545.8%
Contains more FolateFolate +280%
Contains more CholineCholine +53.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cauliflower DV% diff.
Iron 5.36mg 0.42mg 62%
Vitamin C 0.1mg 48.2mg 53%
Calcium 350mg 22mg 33%
Manganese 0.605mg 0.155mg 20%
Polyunsaturated fat 2.699g 0.031g 18%
Copper 0.193mg 0.039mg 17%
Selenium 8.9µg 0.6µg 15%
Vitamin B5 0.068mg 0.667mg 12%
Protein 8.08g 1.92g 12%
Vitamin K 2.4µg 15.5µg 11%
Folate 15µg 57µg 11%
Vitamin B6 0.047mg 0.184mg 11%
Phosphorus 97mg 44mg 8%
Fiber 0.3g 2g 7%
Fats 4.78g 0.28g 7%
Zinc 0.8mg 0.27mg 5%
Potassium 121mg 299mg 5%
Magnesium 30mg 15mg 4%
Choline 28.8mg 44.3mg 3%
Saturated fat 0.691g 0.13g 3%
Vitamin B1 0.081mg 0.05mg 3%
Monounsaturated fat 1.056g 0.034g 3%
Calories 76kcal 25kcal 3%
Vitamin B3 0.195mg 0.507mg 2%
Vitamin B2 0.052mg 0.06mg 1%
Fructose 0.97g 1%
Sodium 7mg 30mg 1%
Carbs 1.87g 4.97g 1%
Net carbs 1.57g 2.97g N/A
Sugar 0.62g 1.91g N/A
Vitamin E 0.01mg 0.08mg 0%
Tryptophan 0.12mg 0.02mg 0%
Threonine 0.402mg 0.076mg 0%
Isoleucine 0.435mg 0.071mg 0%
Leucine 0.713mg 0.106mg 0%
Lysine 0.452mg 0.217mg 0%
Methionine 0.108mg 0.02mg 0%
Phenylalanine 0.428mg 0.065mg 0%
Valine 0.446mg 0.125mg 0%
Histidine 0.221mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +320.8%
Contains more FatsFats +1607.1%
Contains more CarbsCarbs +165.8%
~equal in Water ~92.07g
~equal in Other ~0.76g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +3005.9%
Contains more Poly. FatPolyunsaturated fat +8606.5%
Contains less Sat. FatSaturated fat -81.2%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.