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  6. Tofu vs. Cumin

Tofu vs. Cumin — In-Depth Nutrition Comparison

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Differences between tofu and cumin

  • Tofu contains less iron, manganese, magnesium, copper, calcium, phosphorus, potassium, vitamin B1, fiber, and zinc than cumin.
  • Cumin's daily need coverage for iron is 763% higher.
  • Cumin has a lower glycemic index. The glycemic index of cumin is 0, while the glycemic index of tofu is 15.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Spices, cumin seed.

Infographic

Tofu vs Cumin 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
2
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%
Cumin
Cumin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +71.2%
Contains more MagnesiumMagnesium +1120%
Contains more CalciumCalcium +166%
Contains more PotassiumPotassium +1377.7%
Contains more IronIron +1138.1%
Contains more CopperCopper +349.2%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +414.4%
Contains more ManganeseManganese +450.9%

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
2
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%
Cumin
Cumin
8
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 26% 0% 21% 67% 157% 75% 86% 0% 100% 0% 14% 7.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +7600%
Contains more Vitamin EVitamin E +33200%
Contains more Vitamin B1Vitamin B1 +675.3%
Contains more Vitamin B2Vitamin B2 +528.8%
Contains more Vitamin B3Vitamin B3 +2248.2%
Contains more Vitamin B6Vitamin B6 +825.5%
Contains more Vitamin KVitamin K +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cumin DV% diff.
Iron 5.36mg 66.36mg 763%
Manganese 0.605mg 3.333mg 119%
Magnesium 30mg 366mg 80%
Copper 0.193mg 0.867mg 75%
Calcium 350mg 931mg 58%
Phosphorus 97mg 499mg 57%
Potassium 121mg 1788mg 49%
Vitamin B1 0.081mg 0.628mg 46%
Fiber 0.3g 10.5g 41%
Zinc 0.8mg 4.8mg 36%
Monounsaturated fat 1.056g 14.04g 32%
Vitamin B6 0.047mg 0.435mg 30%
Fats 4.78g 22.27g 27%
Vitamin B3 0.195mg 4.579mg 27%
Vitamin E 0.01mg 3.33mg 22%
Vitamin B2 0.052mg 0.327mg 21%
Protein 8.08g 17.81g 19%
Calories 76kcal 375kcal 15%
Carbs 1.87g 44.24g 14%
Vitamin C 0.1mg 7.7mg 8%
Sodium 7mg 168mg 7%
Vitamin A 64µg 7%
Selenium 8.9µg 5.2µg 7%
Saturated fat 0.691g 1.535g 4%
Polyunsaturated fat 2.699g 3.279g 4%
Vitamin K 2.4µg 5.4µg 3%
Vitamin B5 0.068mg 1%
Folate 15µg 10µg 1%
Choline 28.8mg 24.7mg 1%
Protein per 100 calories 11g 4.7g N/A
Calories per 10 g protein 94kcal 211kcal N/A
Weight per 100 calories 132g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 11 N/A
Net carbs 1.57g 33.74g N/A
Sugar 0.62g 2.25g N/A
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
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Cumin
Cumin
4
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more WaterWater +949%
Contains more ProteinProtein +120.4%
Contains more FatsFats +365.9%
Contains more CarbsCarbs +2265.8%
Contains more OtherOther +958.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Cumin
Cumin
2
8% 74% 17%
Saturated fat: Sat. Fat 1.535 g
Monounsaturated fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 g
Contains less Sat. FatSaturated fat -55%
Contains more Mono. FatMonounsaturated fat +1229.5%
Contains more Poly. FatPolyunsaturated fat +21.5%

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.