Tofu vs. Garden cress — In-Depth Nutrition Comparison
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Significant differences between tofu and garden cress
- Tofu has more iron, calcium, and selenium; however, garden cress is richer in vitamin K, vitamin A, vitamin C, folate, vitamin B2, vitamin B6, and potassium.
- Garden cress covers your daily vitamin K needs 450% more than tofu.
- Garden cress has 10 times less selenium than tofu. Tofu has 8.9µg of selenium, while garden cress has 0.9µg.
Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cress, garden, raw.
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.
| Contains more CalciumCalcium | +332.1% |
| Contains more IronIron | +312.3% |
| Contains more CopperCopper | +13.5% |
| Contains more ZincZinc | +247.8% |
| Contains more PhosphorusPhosphorus | +27.6% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +888.9% |
| Contains more MagnesiumMagnesium | +26.7% |
| Contains more PotassiumPotassium | +400.8% |
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.
| Contains more CholineCholine | +47.7% |
| Contains more Vitamin CVitamin C | +68900% |
| Contains more Vitamin EVitamin E | +6900% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +412.8% |
| Contains more Vitamin B5Vitamin B5 | +255.9% |
| Contains more Vitamin B6Vitamin B6 | +425.5% |
| Contains more Vitamin KVitamin K | +22479.2% |
| Contains more FolateFolate | +433.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +210.8% |
| Contains more FatsFats | +582.9% |
| Contains more CarbsCarbs | +194.1% |
| Contains more OtherOther | +150% |
~equal in
Water
~89.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains more Mono. FatMonounsaturated fat | +341.8% |
| Contains more Poly. FatPolyunsaturated fat | +1083.8% |
| Contains less Sat. FatSaturated fat | -96.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 2.4µg | 541.9µg | 450% |
| Vitamin C | 0.1mg | 69mg | 77% |
| Iron | 5.36mg | 1.3mg | 51% |
| Vitamin A | 346µg | 38% | |
| Calcium | 350mg | 81mg | 27% |
| Vitamin B2 | 0.052mg | 0.26mg | 16% |
| Folate | 15µg | 80µg | 16% |
| Polyunsaturated fat | 2.699g | 0.228g | 16% |
| Selenium | 8.9µg | 0.9µg | 15% |
| Vitamin B6 | 0.047mg | 0.247mg | 15% |
| Potassium | 121mg | 606mg | 14% |
| Protein | 8.08g | 2.6g | 11% |
| Fats | 4.78g | 0.7g | 6% |
| Vitamin B3 | 0.195mg | 1mg | 5% |
| Zinc | 0.8mg | 0.23mg | 5% |
| Vitamin E | 0.01mg | 0.7mg | 5% |
| Fiber | 0.3g | 1.1g | 3% |
| Phosphorus | 97mg | 76mg | 3% |
| Copper | 0.193mg | 0.17mg | 3% |
| Vitamin B5 | 0.068mg | 0.242mg | 3% |
| Saturated fat | 0.691g | 0.023g | 3% |
| Choline | 28.8mg | 19.5mg | 2% |
| Calories | 76kcal | 32kcal | 2% |
| Monounsaturated fat | 1.056g | 0.239g | 2% |
| Manganese | 0.605mg | 0.553mg | 2% |
| Magnesium | 30mg | 38mg | 2% |
| Carbs | 1.87g | 5.5g | 1% |
| Net carbs | 1.57g | 4.4g | N/A |
| Sugar | 0.62g | 4.4g | N/A |
| Sodium | 7mg | 14mg | 0% |
| Vitamin B1 | 0.081mg | 0.08mg | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
150%
Minerals Daily Need Coverage Score
59%
33%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 3.78g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.668g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)