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  6. Tofu vs. Curry powder

Tofu vs. Curry powder — In-Depth Nutrition Comparison

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Important differences between tofu and curry powder

  • Tofu has less manganese, fiber, iron, vitamin E, copper, vitamin K, selenium, magnesium, phosphorus, and zinc.
  • Curry powder's daily need coverage for manganese is 335% more.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Spices, curry powder.

Infographic

Tofu vs Curry powder 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
1
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 182% 158% 103% 716% 400% 128% 157% 6.8% 1083% 220%
Contains less SodiumSodium -86.5%
Contains more MagnesiumMagnesium +750%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +866.9%
Contains more IronIron +256.3%
Contains more CopperCopper +521.8%
Contains more ZincZinc +487.5%
Contains more PhosphorusPhosphorus +278.4%
Contains more ManganeseManganese +1271.9%
Contains more SeleniumSelenium +352.8%

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.
Tofu
Tofu
0
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 2.3% 0.33% 505% 0% 44% 46% 61% 64% 24% 0% 250% 42% 35%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +252300%
Contains more Vitamin B1Vitamin B1 +117.3%
Contains more Vitamin B2Vitamin B2 +284.6%
Contains more Vitamin B3Vitamin B3 +1571.8%
Contains more Vitamin B5Vitamin B5 +1473.5%
Contains more Vitamin B6Vitamin B6 +123.4%
Contains more Vitamin KVitamin K +4058.3%
Contains more FolateFolate +273.3%
Contains more CholineCholine +122.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Curry powder DV% diff.
Manganese 0.605mg 8.3mg 335%
Fiber 0.3g 53.2g 212%
Iron 5.36mg 19.1mg 172%
Vitamin E 0.01mg 25.24mg 168%
Copper 0.193mg 1.2mg 112%
Vitamin K 2.4µg 99.8µg 81%
Selenium 8.9µg 40.3µg 57%
Magnesium 30mg 255mg 54%
Phosphorus 97mg 367mg 39%
Zinc 0.8mg 4.7mg 35%
Potassium 121mg 1170mg 31%
Vitamin B5 0.068mg 1.07mg 20%
Monounsaturated fat 1.056g 8.782g 19%
Vitamin B3 0.195mg 3.26mg 19%
Carbs 1.87g 55.83g 18%
Calcium 350mg 525mg 18%
Fats 4.78g 14.01g 14%
Protein 8.08g 14.29g 12%
Calories 76kcal 325kcal 12%
Vitamin B2 0.052mg 0.2mg 11%
Folate 15µg 56µg 10%
Vitamin B1 0.081mg 0.176mg 8%
Choline 28.8mg 64.2mg 6%
Vitamin B6 0.047mg 0.105mg 4%
Saturated fat 0.691g 1.648g 4%
Sodium 7mg 52mg 2%
Polyunsaturated fat 2.699g 3.056g 2%
Fructose 0.79g 1%
Vitamin C 0.1mg 0.7mg 1%
Net carbs 1.57g 2.63g N/A
Sugar 0.62g 2.76g N/A
Vitamin A 1µg 0%
Tryptophan 0.12mg 0.11mg 0%
Threonine 0.402mg 0.35mg 0%
Isoleucine 0.435mg 0.63mg 0%
Leucine 0.713mg 0.89mg 0%
Lysine 0.452mg 0.7mg 0%
Methionine 0.108mg 0.19mg 0%
Phenylalanine 0.428mg 0.58mg 0%
Valine 0.446mg 0.75mg 0%
Histidine 0.221mg 0.29mg 0%
Omega-3 - ALA 0.255g N/A
Omega-6 - Gamma-linoleic acid 0.013g N/A

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
14% 14% 56% 9% 7%
Protein: 14.29 g
Fats: 14.01 g
Carbs: 55.83 g
Water: 8.8 g
Other: 7.07 g
Contains more WaterWater +860.8%
Contains more ProteinProtein +76.9%
Contains more FatsFats +193.1%
Contains more CarbsCarbs +2885.6%
Contains more OtherOther +881.9%

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
12% 65% 23%
Saturated fat: Sat. Fat 1.648 g
Monounsaturated fat: Mono. Fat 8.782 g
Polyunsaturated fat: Poly. Fat 3.056 g
Contains less Sat. FatSaturated fat -58.1%
Contains more Mono. FatMonounsaturated fat +731.6%
Contains more Poly. FatPolyunsaturated fat +13.2%

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. Curry powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170924/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.