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Tofu vs. Celery — In-Depth Nutrition Comparison

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Significant differences between tofu and celery

  • Tofu has more iron, calcium, manganese, copper, selenium, phosphorus, and zinc; however, celery is richer in vitamin K, vitamin A, and folate.
  • Tofu covers your daily iron needs 65% more than celery.
  • Celery has 22 times less selenium than tofu. Tofu has 8.9µg of selenium, while celery has 0.4µg.
  • Celery has a higher glycemic index. The glycemic index of celery is 32, while the glycemic index of tofu is 15.

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

Infographic

Tofu vs Celery 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
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%
Celery
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +775%
Contains more IronIron +2580%
Contains more CopperCopper +451.4%
Contains more ZincZinc +515.4%
Contains more PhosphorusPhosphorus +304.2%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +487.4%
Contains more SeleniumSelenium +2125%
Contains more PotassiumPotassium +114.9%

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
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%
Celery
8
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 10% 7.3% 5.4% 0% 5.3% 13% 6% 15% 17% 0% 73% 27% 3.3%
Contains more Vitamin B1Vitamin B1 +285.7%
Contains more CholineCholine +372.1%
Contains more Vitamin CVitamin C +3000%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin B5Vitamin B5 +261.8%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin KVitamin K +1120.8%
Contains more FolateFolate +140%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Celery
3
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more ProteinProtein +1071%
Contains more FatsFats +2711.8%
Contains more CarbsCarbs +58.8%
Contains more WaterWater +12.9%
~equal in Other ~0.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Celery
1
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +3200%
Contains more Poly. FatPolyunsaturated fat +3316.5%
Contains less Sat. FatSaturated fat -93.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Celery
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 Celery DV% diff.
Iron 5.36mg 0.2mg 65%
Calcium 350mg 40mg 31%
Manganese 0.605mg 0.103mg 22%
Vitamin K 2.4µg 29.3µg 22%
Copper 0.193mg 0.035mg 18%
Polyunsaturated fat 2.699g 0.079g 17%
Selenium 8.9µg 0.4µg 15%
Protein 8.08g 0.69g 15%
Phosphorus 97mg 24mg 10%
Fats 4.78g 0.17g 7%
Zinc 0.8mg 0.13mg 6%
Folate 15µg 36µg 5%
Vitamin B1 0.081mg 0.021mg 5%
Fiber 0.3g 1.6g 5%
Magnesium 30mg 11mg 5%
Potassium 121mg 260mg 4%
Vitamin B5 0.068mg 0.246mg 4%
Choline 28.8mg 6.1mg 4%
Saturated fat 0.691g 0.042g 3%
Monounsaturated fat 1.056g 0.032g 3%
Calories 76kcal 16kcal 3%
Sodium 7mg 80mg 3%
Vitamin C 0.1mg 3.1mg 3%
Vitamin E 0.01mg 0.27mg 2%
Vitamin B6 0.047mg 0.074mg 2%
Vitamin A 22µg 2%
Vitamin B3 0.195mg 0.32mg 1%
Carbs 1.87g 2.97g 0%
Net carbs 1.57g 1.37g N/A
Sugar 0.62g 1.34g N/A
Vitamin B2 0.052mg 0.057mg 0%
Tryptophan 0.12mg 0.009mg 0%
Threonine 0.402mg 0.02mg 0%
Isoleucine 0.435mg 0.021mg 0%
Leucine 0.713mg 0.032mg 0%
Lysine 0.452mg 0.027mg 0%
Methionine 0.108mg 0.005mg 0%
Phenylalanine 0.428mg 0.02mg 0%
Valine 0.446mg 0.027mg 0%
Histidine 0.221mg 0.012mg 0%
Fructose 0.37g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Celery
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Celery
Minerals Daily Need Coverage Score
59%
Tofu
10%
Celery

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 73mg)
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 - $0.6)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Celery
Celery is lower in Saturated fat (difference - 0.649g)
Which food is richer in vitamins?
Celery
Celery 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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.