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Tofu vs. Domestic goose — In-Depth Nutrition Comparison

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What are the main differences between tofu and domestic goose?

  • Tofu is richer in calcium, iron, and manganese, while domestic goose is higher in vitamin B5, vitamin B6, phosphorus, selenium, vitamin B2, and vitamin B3.
  • Domestic goose's daily need coverage for vitamin B5 is 35% higher.
  • Domestic goose has 25 times less manganese than tofu. Tofu has 0.605mg of manganese, while domestic goose has 0.024mg.
  • Tofu has a higher glycemic index (15) than domestic goose (0).

We used Tofu, raw, regular, prepared with calcium sulfate and Goose, domesticated, meat only, cooked, roasted types in this comparison.

Infographic

Tofu vs Domestic goose 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
5
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 18% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +2400%
Contains more IronIron +86.8%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +2420.8%
Contains more PotassiumPotassium +220.7%
Contains more CopperCopper +43%
Contains more ZincZinc +296.3%
Contains more PhosphorusPhosphorus +218.6%
Contains more SeleniumSelenium +186.5%

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
5
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 0% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +1992.8%
Contains more Vitamin B5Vitamin B5 +2597.1%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Domestic goose DV% diff.
Protein 8.08g 28.97g 42%
Vitamin B5 0.068mg 1.834mg 35%
Calcium 350mg 14mg 34%
Vitamin B6 0.047mg 0.47mg 33%
Cholesterol 0mg 96mg 32%
Iron 5.36mg 2.87mg 31%
Selenium 8.9µg 25.5µg 30%
Phosphorus 97mg 309mg 30%
Vitamin B2 0.052mg 0.39mg 26%
Manganese 0.605mg 0.024mg 25%
Vitamin B3 0.195mg 4.081mg 24%
Zinc 0.8mg 3.17mg 22%
Vitamin B12 0µg 0.49µg 20%
Saturated fat 0.691g 4.56g 18%
Fats 4.78g 12.67g 12%
Copper 0.193mg 0.276mg 9%
Calories 76kcal 238kcal 8%
Potassium 121mg 388mg 8%
Monounsaturated fat 1.056g 4.34g 8%
Polyunsaturated fat 2.699g 1.54g 8%
Choline 28.8mg 5%
Sodium 7mg 76mg 3%
Vitamin K 2.4µg 2%
Folate 15µg 12µg 1%
Vitamin B1 0.081mg 0.092mg 1%
Vitamin A 12µg 1%
Fiber 0.3g 0g 1%
Magnesium 30mg 25mg 1%
Carbs 1.87g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.403mg 0%
Threonine 0.402mg 1.238mg 0%
Isoleucine 0.435mg 1.488mg 0%
Leucine 0.713mg 2.447mg 0%
Lysine 0.452mg 2.48mg 0%
Methionine 0.108mg 0.783mg 0%
Phenylalanine 0.428mg 1.214mg 0%
Valine 0.446mg 1.516mg 0%
Histidine 0.221mg 0.765mg 0%

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
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +47.7%
Contains more ProteinProtein +258.5%
Contains more FatsFats +165.1%
Contains more OtherOther +56.9%

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
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Poly. FatPolyunsaturated fat +75.3%
Contains more Mono. FatMonounsaturated fat +311%

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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.