Tofu vs. Foie gras — In-Depth Nutrition Comparison
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How are tofu and foie gras different?
- Tofu is higher in calcium and manganese; however, foie gras is richer in vitamin B12, vitamin A, selenium, copper, and vitamin B5.
- Daily need coverage for vitamin B12 for foie gras is 392% higher.
- Tofu contains 5 times more manganese than foie gras. While tofu contains 0.605mg of manganese, foie gras contains only 0.12mg.
- Tofu has less saturated fat.
Tofu, raw, regular, prepared with calcium sulfate and Pate de foie gras, canned (goose liver pate), smoked are the varieties used in this article.
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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 | +130.8% |
| Contains more CalciumCalcium | +400% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +404.2% |
| Contains more PotassiumPotassium | +14% |
| Contains more CopperCopper | +107.3% |
| Contains more ZincZinc | +15% |
| Contains more PhosphorusPhosphorus | +106.2% |
| Contains more SeleniumSelenium | +394.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1900% |
| Contains more Vitamin B2Vitamin B2 | +475% |
| Contains more Vitamin B3Vitamin B3 | +1187.2% |
| Contains more Vitamin B5Vitamin B5 | +1664.7% |
| Contains more Vitamin B6Vitamin B6 | +27.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +128.3% |
| Contains more ProteinProtein | +41.1% |
| Contains more FatsFats | +817.2% |
| Contains more CarbsCarbs | +149.7% |
| Contains more OtherOther | +323.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.2% |
| Contains more Poly. FatPolyunsaturated fat | +221.3% |
| Contains more Mono. FatMonounsaturated fat | +2325.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 9.4µg | 392% |
| Vitamin A | 1001µg | 111% | |
| Selenium | 8.9µg | 44µg | 64% |
| Saturated fat | 0.691g | 14.45g | 63% |
| Monounsaturated fat | 1.056g | 25.61g | 61% |
| Fats | 4.78g | 43.84g | 60% |
| Cholesterol | 0mg | 150mg | 50% |
| Sodium | 7mg | 697mg | 30% |
| Calcium | 350mg | 70mg | 28% |
| Vitamin B5 | 0.068mg | 1.2mg | 23% |
| Copper | 0.193mg | 0.4mg | 23% |
| Manganese | 0.605mg | 0.12mg | 21% |
| Calories | 76kcal | 462kcal | 19% |
| Vitamin B2 | 0.052mg | 0.299mg | 19% |
| Phosphorus | 97mg | 200mg | 15% |
| Vitamin B3 | 0.195mg | 2.51mg | 14% |
| Polyunsaturated fat | 2.699g | 0.84g | 12% |
| Folate | 15µg | 60µg | 11% |
| Protein | 8.08g | 11.4g | 7% |
| Choline | 28.8mg | 5% | |
| Magnesium | 30mg | 13mg | 4% |
| Vitamin K | 2.4µg | 2% | |
| Iron | 5.36mg | 5.5mg | 2% |
| Vitamin C | 0.1mg | 2mg | 2% |
| Vitamin B1 | 0.081mg | 0.088mg | 1% |
| Vitamin B6 | 0.047mg | 0.06mg | 1% |
| Zinc | 0.8mg | 0.92mg | 1% |
| Fiber | 0.3g | 0g | 1% |
| Potassium | 121mg | 138mg | 1% |
| Carbs | 1.87g | 4.67g | 1% |
| Net carbs | 1.57g | 4.67g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.161mg | 0% |
| Threonine | 0.402mg | 0.507mg | 0% |
| Isoleucine | 0.435mg | 0.606mg | 0% |
| Leucine | 0.713mg | 1.029mg | 0% |
| Lysine | 0.452mg | 0.863mg | 0% |
| Methionine | 0.108mg | 0.27mg | 0% |
| Phenylalanine | 0.428mg | 0.567mg | 0% |
| Valine | 0.446mg | 0.719mg | 0% |
| Histidine | 0.221mg | 0.303mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
137%
Minerals Daily Need Coverage Score
59%
84%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 150mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 690mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 13.759g)
Which food is lower in Sugar?
Foie gras is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Foie gras is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Foie gras is relatively richer in minerals
Which food is richer in vitamins?
Foie gras is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)