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  6. Tofu vs. Eggplant

Tofu vs. Eggplant — In-Depth Nutrition Comparison

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What are the main differences between tofu and eggplant?

  • Tofu is richer in iron, calcium, manganese, selenium, copper, phosphorus, and zinc, while eggplant is higher in fiber.
  • Tofu's daily need coverage for iron is 64% higher.
  • Eggplant has 39 times less calcium than tofu. Tofu has 350mg of calcium, while eggplant has 9mg.
  • Eggplant has a higher glycemic index (30) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Eggplant, raw types in this comparison.

Infographic

Tofu vs Eggplant 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 10% 2.7% 20% 8.6% 27% 4.4% 10% 0.26% 30% 1.6%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +3788.9%
Contains more IronIron +2230.4%
Contains more CopperCopper +138.3%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +304.2%
Contains more ManganeseManganese +160.8%
Contains more SeleniumSelenium +2866.7%
Contains more PotassiumPotassium +89.3%
Contains less SodiumSodium -71.4%

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
3
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 7.3% 0.33% 6% 0% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17% 3.8%
Contains more Vitamin B1Vitamin B1 +107.7%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more CholineCholine +317.4%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B3Vitamin B3 +232.8%
Contains more Vitamin B5Vitamin B5 +313.2%
Contains more Vitamin B6Vitamin B6 +78.7%
Contains more Vitamin KVitamin K +45.8%
Contains more FolateFolate +46.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Eggplant DV% diff.
Iron 5.36mg 0.23mg 64%
Calcium 350mg 9mg 34%
Polyunsaturated fat 2.699g 0.076g 17%
Selenium 8.9µg 0.3µg 16%
Manganese 0.605mg 0.232mg 16%
Protein 8.08g 0.98g 14%
Copper 0.193mg 0.081mg 12%
Fiber 0.3g 3g 11%
Phosphorus 97mg 24mg 10%
Fats 4.78g 0.18g 7%
Zinc 0.8mg 0.16mg 6%
Magnesium 30mg 14mg 4%
Choline 28.8mg 6.9mg 4%
Vitamin B5 0.068mg 0.281mg 4%
Vitamin B1 0.081mg 0.039mg 4%
Saturated fat 0.691g 0.034g 3%
Monounsaturated fat 1.056g 0.016g 3%
Vitamin B6 0.047mg 0.084mg 3%
Vitamin B3 0.195mg 0.649mg 3%
Calories 76kcal 25kcal 3%
Potassium 121mg 229mg 3%
Vitamin E 0.01mg 0.3mg 2%
Folate 15µg 22µg 2%
Vitamin C 0.1mg 2.2mg 2%
Fructose 1.54g 2%
Vitamin K 2.4µg 3.5µg 1%
Vitamin B2 0.052mg 0.037mg 1%
Carbs 1.87g 5.88g 1%
Net carbs 1.57g 2.88g N/A
Sugar 0.62g 3.53g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 0%
Tryptophan 0.12mg 0.009mg 0%
Threonine 0.402mg 0.037mg 0%
Isoleucine 0.435mg 0.045mg 0%
Leucine 0.713mg 0.064mg 0%
Lysine 0.452mg 0.047mg 0%
Methionine 0.108mg 0.011mg 0%
Phenylalanine 0.428mg 0.043mg 0%
Valine 0.446mg 0.053mg 0%
Histidine 0.221mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Contains more ProteinProtein +724.5%
Contains more FatsFats +2555.6%
Contains more CarbsCarbs +214.4%
~equal in Water ~92.3g
~equal in Other ~0.66g

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
27% 13% 60%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +6500%
Contains more Poly. FatPolyunsaturated fat +3451.3%
Contains less Sat. FatSaturated fat -95.1%

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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.