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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
:
1
Cauliflower
Cauliflower
Contains more Calcium +1490.9%
Contains more Iron +1176.2%
Contains more Magnesium +100%
Contains more Phosphorus +120.5%
Contains less Sodium -76.7%
Contains more Zinc +196.3%
Contains more Copper +394.9%
Contains more Manganese +290.3%
Contains more Selenium +1383.3%
Contains more Potassium +147.1%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +1490.9%
Contains more Iron +1176.2%
Contains more Magnesium +100%
Contains more Phosphorus +120.5%
Contains less Sodium -76.7%
Contains more Zinc +196.3%
Contains more Copper +394.9%
Contains more Manganese +290.3%
Contains more Selenium +1383.3%
Contains more Potassium +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
2
:
8
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin B1 +62%
Contains more Vitamin E +700%
Contains more Vitamin C +48100%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +160%
Contains more Vitamin B5 +880.9%
Contains more Vitamin B6 +291.5%
Contains more Folate +280%
Contains more Vitamin K +545.8%
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +62%
Contains more Vitamin E +700%
Contains more Vitamin C +48100%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +160%
Contains more Vitamin B5 +880.9%
Contains more Vitamin B6 +291.5%
Contains more Folate +280%
Contains more Vitamin K +545.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Cauliflower
Cauliflower
Contains more Protein +320.8%
Contains more Fats +1607.1%
Contains more Carbs +165.8%
Equal in Water - 92.07
Equal in Other - 0.76
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
Cauliflower
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 Protein +320.8%
Contains more Fats +1607.1%
Contains more Carbs +165.8%
Equal in Water - 92.07
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +3005.9%
Contains more Polyunsaturated fat +8606.5%
Contains less Saturated Fat -81.2%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +3005.9%
Contains more Polyunsaturated fat +8606.5%
Contains less Saturated Fat -81.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Cauliflower
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 Cauliflower Opinion
Net carbs 1.57g 2.97g Cauliflower
Protein 8.08g 1.92g Tofu
Fats 4.78g 0.28g Tofu
Carbs 1.87g 4.97g Cauliflower
Calories 76kcal 25kcal Tofu
Fructose 0.97g Cauliflower
Sugar 0.62g 1.91g Tofu
Fiber 0.3g 2g Cauliflower
Calcium 350mg 22mg Tofu
Iron 5.36mg 0.42mg Tofu
Magnesium 30mg 15mg Tofu
Phosphorus 97mg 44mg Tofu
Potassium 121mg 299mg Cauliflower
Sodium 7mg 30mg Tofu
Zinc 0.8mg 0.27mg Tofu
Copper 0.193mg 0.039mg Tofu
Manganese 0.605mg 0.155mg Tofu
Selenium 8.9µg 0.6µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0.08mg Cauliflower
Vitamin C 0.1mg 48.2mg Cauliflower
Vitamin B1 0.081mg 0.05mg Tofu
Vitamin B2 0.052mg 0.06mg Cauliflower
Vitamin B3 0.195mg 0.507mg Cauliflower
Vitamin B5 0.068mg 0.667mg Cauliflower
Vitamin B6 0.047mg 0.184mg Cauliflower
Folate 15µg 57µg Cauliflower
Vitamin K 2.4µg 15.5µg Cauliflower
Tryptophan 0.12mg 0.02mg Tofu
Threonine 0.402mg 0.076mg Tofu
Isoleucine 0.435mg 0.071mg Tofu
Leucine 0.713mg 0.106mg Tofu
Lysine 0.452mg 0.217mg Tofu
Methionine 0.108mg 0.02mg Tofu
Phenylalanine 0.428mg 0.065mg Tofu
Valine 0.446mg 0.125mg Tofu
Histidine 0.221mg 0.056mg Tofu
Saturated Fat 0.691g 0.13g Cauliflower
Monounsaturated Fat 1.056g 0.034g Tofu
Polyunsaturated fat 2.699g 0.031g Tofu
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
59%
Tofu
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 15)
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?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.561g)
Which food is richer in vitamins?
Cauliflower
Cauliflower 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. 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.