Tofu vs. Endive — In-Depth Nutrition Comparison
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Significant differences between tofu and endive
- Tofu has more iron, calcium, selenium, copper, and phosphorus; however, endive is richer in vitamin K, vitamin A, folate, vitamin B5, and fiber.
- Endive covers your daily vitamin K needs 191% more than tofu.
- Endive has 45 times less selenium than tofu. Tofu has 8.9µg of selenium, while endive has 0.2µg.
- Endive has a higher glycemic index. The glycemic index of endive is 45, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Endive, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +573.1% |
| Contains more IronIron | +545.8% |
| Contains more CopperCopper | +94.9% |
| Contains more PhosphorusPhosphorus | +246.4% |
| Contains less SodiumSodium | -68.2% |
| Contains more ManganeseManganese | +44% |
| Contains more SeleniumSelenium | +4350% |
| Contains more PotassiumPotassium | +159.5% |
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.
| Contains more Vitamin B6Vitamin B6 | +135% |
| Contains more CholineCholine | +71.4% |
| Contains more Vitamin CVitamin C | +6400% |
| Contains more Vitamin EVitamin E | +4300% |
| Contains more Vitamin B2Vitamin B2 | +44.2% |
| Contains more Vitamin B3Vitamin B3 | +105.1% |
| Contains more Vitamin B5Vitamin B5 | +1223.5% |
| Contains more Vitamin KVitamin K | +9525% |
| Contains more FolateFolate | +846.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.4µg | 231µg | 191% |
| Iron | 5.36mg | 0.83mg | 57% |
| Folate | 15µg | 142µg | 32% |
| Calcium | 350mg | 52mg | 30% |
| Polyunsaturated fat | 2.699g | 0.087g | 17% |
| Vitamin B5 | 0.068mg | 0.9mg | 17% |
| Selenium | 8.9µg | 0.2µg | 16% |
| Protein | 8.08g | 1.25g | 14% |
| Vitamin A | 108µg | 12% | |
| Fiber | 0.3g | 3.1g | 11% |
| Copper | 0.193mg | 0.099mg | 10% |
| Phosphorus | 97mg | 28mg | 10% |
| Manganese | 0.605mg | 0.42mg | 8% |
| Vitamin C | 0.1mg | 6.5mg | 7% |
| Fats | 4.78g | 0.2g | 7% |
| Potassium | 121mg | 314mg | 6% |
| Magnesium | 30mg | 15mg | 4% |
| Saturated fat | 0.691g | 0.048g | 3% |
| Calories | 76kcal | 17kcal | 3% |
| Monounsaturated fat | 1.056g | 0.004g | 3% |
| Vitamin E | 0.01mg | 0.44mg | 3% |
| Vitamin B2 | 0.052mg | 0.075mg | 2% |
| Vitamin B6 | 0.047mg | 0.02mg | 2% |
| Choline | 28.8mg | 16.8mg | 2% |
| Vitamin B3 | 0.195mg | 0.4mg | 1% |
| Sodium | 7mg | 22mg | 1% |
| Carbs | 1.87g | 3.35g | 0% |
| Net carbs | 1.57g | 0.25g | N/A |
| Sugar | 0.62g | 0.25g | N/A |
| Zinc | 0.8mg | 0.79mg | 0% |
| Vitamin B1 | 0.081mg | 0.08mg | 0% |
| Tryptophan | 0.12mg | 0.005mg | 0% |
| Threonine | 0.402mg | 0.05mg | 0% |
| Isoleucine | 0.435mg | 0.072mg | 0% |
| Leucine | 0.713mg | 0.098mg | 0% |
| Lysine | 0.452mg | 0.063mg | 0% |
| Methionine | 0.108mg | 0.014mg | 0% |
| Phenylalanine | 0.428mg | 0.053mg | 0% |
| Valine | 0.446mg | 0.063mg | 0% |
| Histidine | 0.221mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +546.4% |
| Contains more FatsFats | +2290% |
| Contains more CarbsCarbs | +79.1% |
| Contains more WaterWater | +10.9% |
| Contains more OtherOther | +95.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +26300% |
| Contains more Poly. FatPolyunsaturated fat | +3002.3% |
| Contains less Sat. FatSaturated fat | -93.1% |