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Tofu vs. — In-Depth Nutrition Comparison

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    Tofu vs 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
    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%
    1
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
    Contains more MagnesiumMagnesium +∞%
    Contains more CalciumCalcium +∞%
    Contains more PotassiumPotassium +∞%
    Contains more IronIron +∞%
    Contains more CopperCopper +∞%
    Contains more ZincZinc +∞%
    Contains more PhosphorusPhosphorus +∞%
    Contains more ManganeseManganese +∞%
    Contains more SeleniumSelenium +∞%

    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
    9
    Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
    0
    Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
    Contains more Vitamin CVitamin C +∞%
    Contains more Vitamin EVitamin E +∞%
    Contains more Vitamin B1Vitamin B1 +∞%
    Contains more Vitamin B2Vitamin B2 +∞%
    Contains more Vitamin B3Vitamin B3 +∞%
    Contains more Vitamin B5Vitamin B5 +∞%
    Contains more Vitamin B6Vitamin B6 +∞%
    Contains more Vitamin KVitamin K +∞%
    Contains more FolateFolate +∞%
    ~equal in Vitamin D ~µg
    ~equal in Vitamin A ~µg
    ~equal in Vitamin B12 ~µg

    All nutrients comparison - raw data values

    Nutrient Tofu DV% diff.
    Iron 5.36mg 67%
    Calcium 350mg 35%
    Manganese 0.605mg 26%
    Copper 0.193mg 21%
    Polyunsaturated fat 2.699g 18%
    Protein 8.08g 16%
    Selenium 8.9µg 16%
    Phosphorus 97mg 14%
    Fats 4.78g 7%
    Magnesium 30mg 7%
    Zinc 0.8mg 7%
    Vitamin B1 0.081mg 7%
    Choline 28.8mg 5%
    Calories 76kcal 4%
    Potassium 121mg 4%
    Vitamin B2 0.052mg 4%
    Vitamin B6 0.047mg 4%
    Folate 15µg 4%
    Saturated fat 0.691g 3%
    Monounsaturated fat 1.056g 3%
    Vitamin K 2.4µg 2%
    Carbs 1.87g 1%
    Fiber 0.3g 1%
    Vitamin B3 0.195mg 1%
    Vitamin B5 0.068mg 1%
    Protein per 100 calories 11g N/A
    Calories per 10 g protein 94kcal N/A
    Weight per 100 calories 132g N/A
    Unsaturated / Saturated Fat ratio 5.4 N/A
    Vitamin C 0.1mg 0%
    Net carbs 1.57g N/A
    Sugar 0.62g N/A
    Sodium 7mg 0%
    Vitamin E 0.01mg 0%
    Tryptophan 0.12mg 0%
    Threonine 0.402mg 0%
    Isoleucine 0.435mg 0%
    Leucine 0.713mg 0%
    Lysine 0.452mg 0%
    Methionine 0.108mg 0%
    Phenylalanine 0.428mg 0%
    Valine 0.446mg 0%
    Histidine 0.221mg 0%

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Tofu
    Tofu
    0
    8% 5% 2% 85%
    Protein: 8.08 g
    Fats: 4.78 g
    Carbs: 1.87 g
    Water: 84.55 g
    Other: 0.72 g
    0