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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 A, vitamin B12, vitamin C, and vitamin B6.
  • 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.
  • Chinese cuisine has a higher glycemic index. The glycemic index of chinese cuisine is 60, while the glycemic index of tofu is 15.

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
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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1490.9%
Contains more IronIron +382.9%
Contains more CopperCopper +293.9%
Contains more PhosphorusPhosphorus +27.6%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +311.6%
Contains more SeleniumSelenium +32.8%
Contains more PotassiumPotassium +68.6%
Contains more ZincZinc +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
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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Contains more Vitamin B1Vitamin B1 +145.5%
Contains more Vitamin CVitamin C +11500%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +576.9%
Contains more Vitamin B5Vitamin B5 +551.5%
Contains more Vitamin B6Vitamin B6 +242.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2037.5%
Contains more FolateFolate +200%
Contains more CholineCholine +19.8%
~equal in Vitamin B2 ~0.055mg

All nutrients comparison - raw data values

Nutrient Tofu Chinese cuisine DV% diff.
Iron 5.36mg 1.11mg 53%
Vitamin K 2.4µg 51.3µg 41%
Calcium 350mg 22mg 33%
Vitamin B12 0µg 0.48µg 20%
Manganese 0.605mg 0.147mg 20%
Sodium 7mg 409mg 17%
Copper 0.193mg 0.049mg 16%
Vitamin C 0.1mg 11.6mg 13%
Vitamin B6 0.047mg 0.161mg 9%
Folate 15µg 45µg 8%
Vitamin B5 0.068mg 0.443mg 8%
Vitamin A 63µg 7%
Vitamin B3 0.195mg 1.32mg 7%
Zinc 0.8mg 1.5mg 6%
Fiber 0.3g 1.5g 5%
Cholesterol 0mg 14mg 5%
Vitamin E 0.01mg 0.82mg 5%
Polyunsaturated fat 2.699g 2.13g 4%
Magnesium 30mg 15mg 4%
Vitamin B1 0.081mg 0.033mg 4%
Selenium 8.9µg 6.7µg 4%
Phosphorus 97mg 76mg 3%
Potassium 121mg 204mg 2%
Carbs 1.87g 7.29g 2%
Protein 8.08g 7.08g 2%
Choline 28.8mg 34.5mg 1%
Fructose 0.55g 1%
Saturated fat 0.691g 0.978g 1%
Calories 76kcal 105kcal 1%
Fats 4.78g 5.3g 1%
Starch 1.82g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.57g 5.79g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.62g 2.41g N/A
Vitamin B2 0.052mg 0.055mg 0%
Trans fat 0g 0.058g N/A
Monounsaturated fat 1.056g 1.217g 0%
Tryptophan 0.12mg 0.083mg 0%
Threonine 0.402mg 0.313mg 0%
Isoleucine 0.435mg 0.314mg 0%
Leucine 0.713mg 0.525mg 0%
Lysine 0.452mg 0.552mg 0%
Methionine 0.108mg 0.158mg 0%
Phenylalanine 0.428mg 0.317mg 0%
Valine 0.446mg 0.327mg 0%
Histidine 0.221mg 0.207mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
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
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 ProteinProtein +14.1%
Contains more FatsFats +10.9%
Contains more CarbsCarbs +289.8%
Contains more OtherOther +109.7%
~equal in Water ~78.82g

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
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Contains less Sat. FatSaturated fat -29.3%
Contains more Poly. FatPolyunsaturated fat +26.7%
Contains more Mono. FatMonounsaturated fat +15.2%

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.