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  6. Tofu vs. Drumstick tree

Tofu vs. Drumstick tree — In-Depth Nutrition Comparison

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What are the differences between tofu and drumstick tree?

  • Tofu is higher in iron, calcium, manganese, selenium, and copper, yet drumstick tree is higher in vitamin C, vitamin B5, fiber, potassium, and folate.
  • Drumstick tree's daily need coverage for vitamin C is 157% more.
  • Tofu has 15 times more iron than drumstick tree. While tofu has 5.36mg of iron, drumstick tree has only 0.36mg.
  • The glycemic index of drumstick tree is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Drumstick pods, raw types in this article.

Infographic

Tofu vs Drumstick tree 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 32% 9% 41% 14% 28% 12% 21% 5.5% 34% 3.8%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +1388.9%
Contains more CopperCopper +129.8%
Contains more ZincZinc +77.8%
Contains more PhosphorusPhosphorus +94%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +133.6%
Contains more SeleniumSelenium +1171.4%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +281%

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
4
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 470% 1.3% 0% 0% 13% 17% 12% 48% 28% 0% 0% 33% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +52.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +140900%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B3Vitamin B3 +217.9%
Contains more Vitamin B5Vitamin B5 +1067.6%
Contains more Vitamin B6Vitamin B6 +155.3%
Contains more FolateFolate +193.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Drumstick tree DV% diff.
Vitamin C 0.1mg 141mg 157%
Iron 5.36mg 0.36mg 63%
Calcium 350mg 30mg 32%
Polyunsaturated fat 2.699g 0.003g 18%
Selenium 8.9µg 0.7µg 15%
Vitamin B5 0.068mg 0.794mg 15%
Manganese 0.605mg 0.259mg 15%
Fiber 0.3g 3.2g 12%
Protein 8.08g 2.1g 12%
Copper 0.193mg 0.084mg 12%
Potassium 121mg 461mg 10%
Fats 4.78g 0.2g 7%
Phosphorus 97mg 50mg 7%
Folate 15µg 44µg 7%
Vitamin B6 0.047mg 0.12mg 6%
Choline 28.8mg 5%
Magnesium 30mg 45mg 4%
Vitamin B3 0.195mg 0.62mg 3%
Saturated fat 0.691g 0.033g 3%
Zinc 0.8mg 0.45mg 3%
Vitamin K 2.4µg 2%
Monounsaturated fat 1.056g 0.102g 2%
Calories 76kcal 37kcal 2%
Vitamin B1 0.081mg 0.053mg 2%
Vitamin B2 0.052mg 0.074mg 2%
Sodium 7mg 42mg 2%
Carbs 1.87g 8.53g 2%
Net carbs 1.57g 5.33g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin A 4µg 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%

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
2% 9% 88%
Protein: 2.1 g
Fats: 0.2 g
Carbs: 8.53 g
Water: 88.2 g
Other: 0.97 g
Contains more ProteinProtein +284.8%
Contains more FatsFats +2290%
Contains more CarbsCarbs +356.1%
Contains more OtherOther +34.7%
~equal in Water ~88.2g

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
24% 74% 2%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +935.3%
Contains more Poly. FatPolyunsaturated fat +89866.7%
Contains less Sat. FatSaturated fat -95.2%

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. Drumstick tree - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170483/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.