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  6. Tofu vs. Cellophane noodles

Tofu vs. Cellophane noodles — In-Depth Nutrition Comparison

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How are tofu and cellophane noodles different?

  • Tofu is higher in iron, calcium, manganese, copper, phosphorus, and magnesium; however, cellophane noodles are richer in choline and vitamin B1.
  • Daily need coverage for iron for tofu is 40% higher.
  • Tofu contains 14 times more calcium than cellophane noodles. While tofu contains 350mg of calcium, cellophane noodles contain only 25mg.
  • Tofu has a lower glycemic index (15) than cellophane noodles (39).

Tofu, raw, regular, prepared with calcium sulfate and Noodles, chinese, cellophane or long rice (mung beans), dehydrated are the varieties used in this article.

Infographic

Tofu vs Cellophane noodles 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
10
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 2.1% 7.5% 0.88% 81% 27% 11% 14% 1.3% 13% 43%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +1110%
Contains more IronIron +147%
Contains more CopperCopper +138.3%
Contains more ZincZinc +95.1%
Contains more PhosphorusPhosphorus +203.1%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +505%
Contains more SeleniumSelenium +12.7%

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
4
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 0% 0% 2.6% 0% 38% 0% 3.8% 6% 12% 0% 0% 1.5% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more CholineCholine +223.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.2mg
~equal in Vitamin B6 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cellophane noodles DV% diff.
Iron 5.36mg 2.17mg 40%
Calcium 350mg 25mg 33%
Carbs 1.87g 86.09g 28%
Manganese 0.605mg 0.1mg 22%
Polyunsaturated fat 2.699g 0.018g 18%
Protein 8.08g 0.16g 16%
Calories 76kcal 351kcal 14%
Copper 0.193mg 0.081mg 12%
Choline 28.8mg 93.2mg 12%
Phosphorus 97mg 32mg 9%
Fats 4.78g 0.06g 7%
Vitamin B1 0.081mg 0.15mg 6%
Magnesium 30mg 3mg 6%
Zinc 0.8mg 0.41mg 4%
Vitamin B2 0.052mg 0mg 4%
Folate 15µg 2µg 3%
Monounsaturated fat 1.056g 0.008g 3%
Saturated fat 0.691g 0.017g 3%
Potassium 121mg 10mg 3%
Vitamin K 2.4µg 0µg 2%
Selenium 8.9µg 7.9µg 2%
Fiber 0.3g 0.5g 1%
Vitamin B5 0.068mg 0.1mg 1%
Vitamin E 0.01mg 0.13mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 85.59g N/A
Sugar 0.62g 0g N/A
Sodium 7mg 10mg 0%
Vitamin B3 0.195mg 0.2mg 0%
Vitamin B6 0.047mg 0.05mg 0%
Tryptophan 0.12mg 0.002mg 0%
Threonine 0.402mg 0.005mg 0%
Isoleucine 0.435mg 0.007mg 0%
Leucine 0.713mg 0.013mg 0%
Lysine 0.452mg 0.011mg 0%
Methionine 0.108mg 0.002mg 0%
Phenylalanine 0.428mg 0.01mg 0%
Valine 0.446mg 0.008mg 0%
Histidine 0.221mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
86% 13%
Protein: 0.16 g
Fats: 0.06 g
Carbs: 86.09 g
Water: 13.42 g
Other: 0.27 g
Contains more ProteinProtein +4950%
Contains more FatsFats +7866.7%
Contains more WaterWater +530%
Contains more OtherOther +166.7%
Contains more CarbsCarbs +4503.7%

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
40% 19% 42%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.018 g
Contains more Mono. FatMonounsaturated fat +13100%
Contains more Poly. FatPolyunsaturated fat +14894.4%
Contains less Sat. FatSaturated fat -97.5%

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. Cellophane noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174258/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.