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Tofu vs. Fireweed — In-Depth Nutrition Comparison

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Important differences between Tofu and Fireweed

  • Tofu has more Iron, and Selenium, however, Fireweed has more Manganese, Vitamin B6, Fiber, Magnesium, Vitamin B3, Vitamin B5, Folate, and Zinc.
  • Fireweed's daily need coverage for Manganese is 265% more.
  • Tofu has 10 times more Selenium than Fireweed. Tofu has 8.9µg of Selenium, while Fireweed has 0.9µg.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Fireweed, leaves, raw.

Infographic

Tofu vs Fireweed 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
3
:
Contains more Iron +123.3%
Contains less Sodium -79.4%
Contains more Selenium +888.9%
Contains more Calcium +22.6%
Contains more Magnesium +420%
Contains more Phosphorus +11.3%
Contains more Potassium +308.3%
Contains more Zinc +232.5%
Contains more Copper +65.8%
Contains more Manganese +1008.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 129% 90% 112% 47% 44% 5% 73% 107% 875% 5%
Contains more Iron +123.3%
Contains less Sodium -79.4%
Contains more Selenium +888.9%
Contains more Calcium +22.6%
Contains more Magnesium +420%
Contains more Phosphorus +11.3%
Contains more Potassium +308.3%
Contains more Zinc +232.5%
Contains more Copper +65.8%
Contains more Manganese +1008.1%

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.
Tofu
4
:
Contains more Vitamin B1 +145.5%
Contains more Vitamin A +4132.9%
Contains more Vitamin C +2100%
Contains more Vitamin B2 +163.5%
Contains more Vitamin B3 +2296.9%
Contains more Vitamin B5 +1894.1%
Contains more Vitamin B6 +1244.7%
Contains more Folate +646.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 16% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 216% 0% 0% 8% 9% 32% 88% 82% 146% 85% 0% 0% 0%
Contains more Vitamin B1 +145.5%
Contains more Vitamin A +4132.9%
Contains more Vitamin C +2100%
Contains more Vitamin B2 +163.5%
Contains more Vitamin B3 +2296.9%
Contains more Vitamin B5 +1894.1%
Contains more Vitamin B6 +1244.7%
Contains more Folate +646.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
3
:
Contains more Protein +71.5%
Contains more Fats +73.8%
Contains more Water +19.5%
Contains more Carbs +927.8%
Contains more Other +252.8%
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Contains more Protein +71.5%
Contains more Fats +73.8%
Contains more Water +19.5%
Contains more Carbs +927.8%
Contains more Other +252.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Fireweed
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Fireweed Opinion
Net carbs 1.57g 8.62g Fireweed
Protein 8.08g 4.71g Tofu
Fats 4.78g 2.75g Tofu
Carbs 1.87g 19.22g Fireweed
Calories 76kcal 103kcal Fireweed
Sugar 0.62g Fireweed
Fiber 0.3g 10.6g Fireweed
Calcium 350mg 429mg Fireweed
Iron 5.36mg 2.4mg Tofu
Magnesium 30mg 156mg Fireweed
Phosphorus 97mg 108mg Fireweed
Potassium 121mg 494mg Fireweed
Sodium 7mg 34mg Tofu
Zinc 0.8mg 2.66mg Fireweed
Copper 0.193mg 0.32mg Fireweed
Manganese 0.605mg 6.704mg Fireweed
Selenium 8.9µg 0.9µg Tofu
Vitamin A 85IU 3598IU Fireweed
Vitamin A RAE 180µg Fireweed
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg 2.2mg Fireweed
Vitamin B1 0.081mg 0.033mg Tofu
Vitamin B2 0.052mg 0.137mg Fireweed
Vitamin B3 0.195mg 4.674mg Fireweed
Vitamin B5 0.068mg 1.356mg Fireweed
Vitamin B6 0.047mg 0.632mg Fireweed
Folate 15µg 112µg Fireweed
Choline 28.8mg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g Fireweed
Monounsaturated Fat 1.056g Tofu
Polyunsaturated fat 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fireweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Tofu
51%
Fireweed
Minerals Daily Need Coverage Score
59%
Tofu
148%
Fireweed

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 27mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.691g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Fireweed
Fireweed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.