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  6. Tofu vs. Chinese cuisine

Tofu vs. Chinese cuisine — In-Depth Nutrition Comparison

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Significant differences between Tofu and Chinese cuisine

  • Tofu has more Iron, Calcium, Manganese, and Copper, however, Chinese cuisine is richer in Vitamin K, Vitamin B12, Vitamin C, Vitamin B6, and Folate.
  • Tofu covers your daily Iron needs 53% more than Chinese cuisine.
  • Chinese cuisine has 16 times less Calcium than Tofu. Tofu has 350mg of Calcium, while Chinese cuisine has 22mg.
  • Tofu contains less Sodium.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Restaurant, Chinese, beef and vegetables.

Infographic

Tofu vs Chinese cuisine 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
:
2
Chinese cuisine
Chinese cuisine
Contains more Calcium +1490.9%
Contains more Iron +382.9%
Contains more Magnesium +100%
Contains more Phosphorus +27.6%
Contains less Sodium -98.3%
Contains more Copper +293.9%
Contains more Manganese +311.6%
Contains more Selenium +32.8%
Contains more Potassium +68.6%
Contains more Zinc +87.5%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Chinese cuisine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 42% 11% 33% 18% 54% 41% 17% 20% 37%
Contains more Calcium +1490.9%
Contains more Iron +382.9%
Contains more Magnesium +100%
Contains more Phosphorus +27.6%
Contains less Sodium -98.3%
Contains more Copper +293.9%
Contains more Manganese +311.6%
Contains more Selenium +32.8%
Contains more Potassium +68.6%
Contains more Zinc +87.5%

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
1
:
11
Chinese cuisine
Chinese cuisine
Contains more Vitamin B1 +145.5%
Contains more Vitamin A +1384.7%
Contains more Vitamin E +8100%
Contains more Vitamin D +∞%
Contains more Vitamin C +11500%
Contains more Vitamin B3 +576.9%
Contains more Vitamin B5 +551.5%
Contains more Vitamin B6 +242.6%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2037.5%
Equal in Vitamin B2 - 0.055
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 cuisine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 76% 17% 3% 39% 9% 13% 25% 27% 38% 34% 60% 129%
Contains more Vitamin B1 +145.5%
Contains more Vitamin A +1384.7%
Contains more Vitamin E +8100%
Contains more Vitamin D +∞%
Contains more Vitamin C +11500%
Contains more Vitamin B3 +576.9%
Contains more Vitamin B5 +551.5%
Contains more Vitamin B6 +242.6%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2037.5%
Equal in Vitamin B2 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Chinese cuisine
Chinese cuisine
Contains more Protein +14.1%
Contains more Fats +10.9%
Contains more Carbs +289.8%
Contains more Other +109.7%
Equal in Water - 78.82
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 cuisine
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Contains more Protein +14.1%
Contains more Fats +10.9%
Contains more Carbs +289.8%
Contains more Other +109.7%
Equal in Water - 78.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Chinese cuisine
Chinese cuisine
Contains less Saturated Fat -29.3%
Contains more Polyunsaturated fat +26.7%
Contains more Monounsaturated Fat +15.2%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Chinese cuisine
23% 28% 49%
Saturated Fat: 0.978 g
Monounsaturated Fat: 1.217 g
Polyunsaturated fat: 2.13 g
Contains less Saturated Fat -29.3%
Contains more Polyunsaturated fat +26.7%
Contains more Monounsaturated Fat +15.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Chinese cuisine Opinion
Net carbs 1.57g 5.79g Chinese cuisine
Protein 8.08g 7.08g Tofu
Fats 4.78g 5.3g Chinese cuisine
Carbs 1.87g 7.29g Chinese cuisine
Calories 76kcal 105kcal Chinese cuisine
Starch 1.82g Chinese cuisine
Fructose 0.55g Chinese cuisine
Sugar 0.62g 2.41g Tofu
Fiber 0.3g 1.5g Chinese cuisine
Calcium 350mg 22mg Tofu
Iron 5.36mg 1.11mg Tofu
Magnesium 30mg 15mg Tofu
Phosphorus 97mg 76mg Tofu
Potassium 121mg 204mg Chinese cuisine
Sodium 7mg 409mg Tofu
Zinc 0.8mg 1.5mg Chinese cuisine
Copper 0.193mg 0.049mg Tofu
Manganese 0.605mg 0.147mg Tofu
Selenium 8.9µg 6.7µg Tofu
Vitamin A 85IU 1262IU Chinese cuisine
Vitamin A RAE 63µg Chinese cuisine
Vitamin E 0.01mg 0.82mg Chinese cuisine
Vitamin D 0IU 3IU Chinese cuisine
Vitamin D 0µg 0.1µg Chinese cuisine
Vitamin C 0.1mg 11.6mg Chinese cuisine
Vitamin B1 0.081mg 0.033mg Tofu
Vitamin B2 0.052mg 0.055mg Chinese cuisine
Vitamin B3 0.195mg 1.32mg Chinese cuisine
Vitamin B5 0.068mg 0.443mg Chinese cuisine
Vitamin B6 0.047mg 0.161mg Chinese cuisine
Folate 15µg 45µg Chinese cuisine
Vitamin B12 0µg 0.48µg Chinese cuisine
Vitamin K 2.4µg 51.3µg Chinese cuisine
Tryptophan 0.12mg 0.083mg Tofu
Threonine 0.402mg 0.313mg Tofu
Isoleucine 0.435mg 0.314mg Tofu
Leucine 0.713mg 0.525mg Tofu
Lysine 0.452mg 0.552mg Chinese cuisine
Methionine 0.108mg 0.158mg Chinese cuisine
Phenylalanine 0.428mg 0.317mg Tofu
Valine 0.446mg 0.327mg Tofu
Histidine 0.221mg 0.207mg Tofu
Cholesterol 0mg 14mg Tofu
Trans Fat 0g 0.058g Tofu
Saturated Fat 0.691g 0.978g Tofu
Omega-3 - DHA 0g 0.001g Chinese cuisine
Omega-3 - EPA 0g 0.004g Chinese cuisine
Omega-3 - DPA 0g 0.005g Chinese cuisine
Monounsaturated Fat 1.056g 1.217g Chinese cuisine
Polyunsaturated fat 2.699g 2.13g Tofu
Omega-6 - Eicosadienoic acid 0.002g Chinese cuisine
Omega-6 - Linoleic acid 1.803g Chinese cuisine
Omega-6 - Gamma-linoleic acid 0.001g Chinese cuisine
Omega-3 - ALA 0.264g Chinese cuisine
Omega-6 - Dihomo-gamma-linoleic acid 0.004g Chinese cuisine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Chinese cuisine
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
39%
Chinese cuisine
Minerals Daily Need Coverage Score
59%
Tofu
28%
Chinese cuisine

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 402mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.287g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Chinese cuisine
Chinese cuisine is relatively richer in vitamins
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 cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.