Tofu vs. Fennel — In-Depth Nutrition Comparison
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The main differences between tofu and fennel
- Tofu is richer in iron, calcium, manganese, selenium, and copper, yet fennel is richer in vitamin K, vitamin A, vitamin C, fiber, and potassium.
- Daily need coverage for iron for tofu is 58% higher.
- Tofu contains 13 times more selenium than fennel. Tofu contains 8.9µg of selenium, while fennel contains 0.7µg.
- Tofu has a lower glycemic index than fennel.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Fennel, bulb, 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 | +76.5% |
| Contains more CalciumCalcium | +614.3% |
| Contains more IronIron | +634.2% |
| Contains more CopperCopper | +192.4% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +94% |
| Contains less SodiumSodium | -86.5% |
| Contains more ManganeseManganese | +216.8% |
| Contains more SeleniumSelenium | +1171.4% |
| Contains more PotassiumPotassium | +242.1% |
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 B1Vitamin B1 | +710% |
| Contains more Vitamin B2Vitamin B2 | +62.5% |
| Contains more CholineCholine | +118.2% |
| Contains more Vitamin CVitamin C | +11900% |
| Contains more Vitamin EVitamin E | +5700% |
| Contains more Vitamin B3Vitamin B3 | +228.2% |
| Contains more Vitamin B5Vitamin B5 | +241.2% |
| Contains more Vitamin KVitamin K | +2516.7% |
| Contains more FolateFolate | +80% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.73mg | 58% |
| Vitamin K | 2.4µg | 62.8µg | 50% |
| Calcium | 350mg | 49mg | 30% |
| Manganese | 0.605mg | 0.191mg | 18% |
| Polyunsaturated fat | 2.699g | 0.169g | 17% |
| Selenium | 8.9µg | 0.7µg | 15% |
| Copper | 0.193mg | 0.066mg | 14% |
| Protein | 8.08g | 1.24g | 14% |
| Vitamin C | 0.1mg | 12mg | 13% |
| Fiber | 0.3g | 3.1g | 11% |
| Potassium | 121mg | 414mg | 9% |
| Phosphorus | 97mg | 50mg | 7% |
| Fats | 4.78g | 0.2g | 7% |
| Vitamin B1 | 0.081mg | 0.01mg | 6% |
| Zinc | 0.8mg | 0.2mg | 5% |
| Vitamin A | 48µg | 5% | |
| Vitamin E | 0.01mg | 0.58mg | 4% |
| Choline | 28.8mg | 13.2mg | 3% |
| Saturated fat | 0.691g | 0.09g | 3% |
| Magnesium | 30mg | 17mg | 3% |
| Folate | 15µg | 27µg | 3% |
| Vitamin B3 | 0.195mg | 0.64mg | 3% |
| Vitamin B5 | 0.068mg | 0.232mg | 3% |
| Monounsaturated fat | 1.056g | 0.068g | 2% |
| Calories | 76kcal | 31kcal | 2% |
| Vitamin B2 | 0.052mg | 0.032mg | 2% |
| Sodium | 7mg | 52mg | 2% |
| Carbs | 1.87g | 7.3g | 2% |
| Net carbs | 1.57g | 4.2g | N/A |
| Sugar | 0.62g | 3.93g | N/A |
| Vitamin B6 | 0.047mg | 0.047mg | 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
| Contains more ProteinProtein | +551.6% |
| Contains more FatsFats | +2290% |
| Contains more CarbsCarbs | +290.4% |
| Contains more OtherOther | +45.8% |
~equal in
Water
~90.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1452.9% |
| Contains more Poly. FatPolyunsaturated fat | +1497% |
| Contains less Sat. FatSaturated fat | -87% |