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  6. Tofu vs. Chinese broccoli

Tofu vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Chinese broccoli?

  • Tofu is richer in Iron, Calcium, Manganese, Copper, Selenium, and Phosphorus, while Chinese broccoli is higher in Vitamin K, Vitamin C, Folate, and Fiber.
  • Chinese broccoli's daily need coverage for Vitamin K is 69% higher.
  • Chinese broccoli has 10 times less Iron than Tofu. Tofu has 5.36mg of Iron, while Chinese broccoli has 0.56mg.

We used Tofu, raw, regular, prepared with calcium sulfate and Broccoli, chinese, cooked types in this comparison.

Infographic

Tofu vs Chinese broccoli 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
8
:
1
Chinese broccoli
Chinese broccoli
Contains more Calcium +250%
Contains more Iron +857.1%
Contains more Magnesium +66.7%
Contains more Phosphorus +136.6%
Contains more Zinc +105.1%
Contains more Copper +216.4%
Contains more Manganese +129.2%
Contains more Selenium +584.6%
Contains more Potassium +115.7%
Equal in Sodium - 7
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Calcium +250%
Contains more Iron +857.1%
Contains more Magnesium +66.7%
Contains more Phosphorus +136.6%
Contains more Zinc +105.1%
Contains more Copper +216.4%
Contains more Manganese +129.2%
Contains more Selenium +584.6%
Contains more Potassium +115.7%
Equal in Sodium - 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
0
:
10
Chinese broccoli
Chinese broccoli
Contains more Vitamin A +1827.1%
Contains more Vitamin E +4700%
Contains more Vitamin C +28100%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +180.8%
Contains more Vitamin B3 +124.1%
Contains more Vitamin B5 +133.8%
Contains more Vitamin B6 +48.9%
Contains more Folate +560%
Contains more Vitamin K +3433.3%
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%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin A +1827.1%
Contains more Vitamin E +4700%
Contains more Vitamin C +28100%
Contains more Vitamin B1 +17.3%
Contains more Vitamin B2 +180.8%
Contains more Vitamin B3 +124.1%
Contains more Vitamin B5 +133.8%
Contains more Vitamin B6 +48.9%
Contains more Folate +560%
Contains more Vitamin K +3433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Chinese broccoli
Chinese broccoli
Contains more Protein +608.8%
Contains more Fats +563.9%
Contains more Carbs +103.7%
Contains more Water +10.6%
Equal in Other - 0.79
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
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +608.8%
Contains more Fats +563.9%
Contains more Carbs +103.7%
Contains more Water +10.6%
Equal in Other - 0.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Chinese broccoli
Chinese broccoli
Contains more Monounsaturated Fat +2012%
Contains more Polyunsaturated fat +717.9%
Contains less Saturated Fat -84.1%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains more Monounsaturated Fat +2012%
Contains more Polyunsaturated fat +717.9%
Contains less Saturated Fat -84.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Chinese broccoli
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Chinese broccoli Opinion
Net carbs 1.57g 1.31g Tofu
Protein 8.08g 1.14g Tofu
Fats 4.78g 0.72g Tofu
Carbs 1.87g 3.81g Chinese broccoli
Calories 76kcal 22kcal Tofu
Sugar 0.62g 0.84g Tofu
Fiber 0.3g 2.5g Chinese broccoli
Calcium 350mg 100mg Tofu
Iron 5.36mg 0.56mg Tofu
Magnesium 30mg 18mg Tofu
Phosphorus 97mg 41mg Tofu
Potassium 121mg 261mg Chinese broccoli
Sodium 7mg 7mg
Zinc 0.8mg 0.39mg Tofu
Copper 0.193mg 0.061mg Tofu
Manganese 0.605mg 0.264mg Tofu
Selenium 8.9µg 1.3µg Tofu
Vitamin A 85IU 1638IU Chinese broccoli
Vitamin A RAE 82µg Chinese broccoli
Vitamin E 0.01mg 0.48mg Chinese broccoli
Vitamin C 0.1mg 28.2mg Chinese broccoli
Vitamin B1 0.081mg 0.095mg Chinese broccoli
Vitamin B2 0.052mg 0.146mg Chinese broccoli
Vitamin B3 0.195mg 0.437mg Chinese broccoli
Vitamin B5 0.068mg 0.159mg Chinese broccoli
Vitamin B6 0.047mg 0.07mg Chinese broccoli
Folate 15µg 99µg Chinese broccoli
Vitamin K 2.4µg 84.8µg Chinese broccoli
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g 0.11g Chinese broccoli
Monounsaturated Fat 1.056g 0.05g Tofu
Polyunsaturated fat 2.699g 0.33g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Chinese broccoli
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
48%
Chinese broccoli
Minerals Daily Need Coverage Score
59%
Tofu
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.22g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.581g)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.