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  6. Tofu vs. Edible mushroom

Tofu vs. Edible mushroom — In-Depth Nutrition Comparison

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What are the differences between tofu and edible mushroom?

  • Tofu is higher in iron, calcium, and manganese, yet edible mushroom is higher in vitamin B5, vitamin B2, vitamin B3, copper, and potassium.
  • Tofu's daily need coverage for iron is 61% more.
  • Tofu has 117 times more calcium than edible mushroom. While tofu has 350mg of calcium, edible mushroom has only 3mg.
  • The glycemic index of tofu is lower.

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

Infographic

Tofu vs Edible mushroom 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
6
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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +11566.7%
Contains more IronIron +972%
Contains more ZincZinc +53.8%
Contains more PhosphorusPhosphorus +12.8%
Contains more ManganeseManganese +1187.2%
Contains more PotassiumPotassium +162.8%
Contains more CopperCopper +64.8%
Contains less SodiumSodium -28.6%
~equal in Selenium ~9.3µg

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 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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +66.5%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +673.1%
Contains more Vitamin B3Vitamin B3 +1749.7%
Contains more Vitamin B5Vitamin B5 +2101.5%
Contains more Vitamin B6Vitamin B6 +121.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +13.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.01mg
~equal in Vitamin B1 ~0.081mg

All nutrients comparison - raw data values

Nutrient Tofu Edible mushroom DV% diff.
Iron 5.36mg 0.5mg 61%
Calcium 350mg 3mg 35%
Vitamin B5 0.068mg 1.497mg 29%
Vitamin B2 0.052mg 0.402mg 27%
Manganese 0.605mg 0.047mg 24%
Vitamin B3 0.195mg 3.607mg 21%
Polyunsaturated fat 2.699g 0.16g 17%
Copper 0.193mg 0.318mg 14%
Protein 8.08g 3.09g 10%
Fats 4.78g 0.34g 7%
Potassium 121mg 318mg 6%
Magnesium 30mg 9mg 5%
Vitamin B6 0.047mg 0.104mg 4%
Calories 76kcal 22kcal 3%
Saturated fat 0.691g 0.05g 3%
Monounsaturated fat 1.056g 0g 3%
Zinc 0.8mg 0.52mg 3%
Fiber 0.3g 1g 3%
Phosphorus 97mg 86mg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin K 2.4µg 0µg 2%
Choline 28.8mg 17.3mg 2%
Vitamin C 0.1mg 2.1mg 2%
Vitamin D 0µg 0.2µg 1%
Selenium 8.9µg 9.3µg 1%
Vitamin D 0IU 7IU 1%
Folate 15µg 17µg 1%
Carbs 1.87g 3.26g 0%
Net carbs 1.57g 2.26g N/A
Sugar 0.62g 1.98g N/A
Sodium 7mg 5mg 0%
Vitamin E 0.01mg 0.01mg 0%
Vitamin B1 0.081mg 0.081mg 0%
Tryptophan 0.12mg 0.035mg 0%
Threonine 0.402mg 0.107mg 0%
Isoleucine 0.435mg 0.076mg 0%
Leucine 0.713mg 0.12mg 0%
Lysine 0.452mg 0.107mg 0%
Methionine 0.108mg 0.031mg 0%
Phenylalanine 0.428mg 0.085mg 0%
Valine 0.446mg 0.232mg 0%
Histidine 0.221mg 0.057mg 0%
Fructose 0.17g 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
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more ProteinProtein +161.5%
Contains more FatsFats +1305.9%
Contains more CarbsCarbs +74.3%
Contains more OtherOther +19.4%
~equal in Water ~92.45g

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% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1586.9%
Contains less Sat. FatSaturated fat -92.8%

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.