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  6. Tofu vs. Grape leaves

Tofu vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between tofu and grape leaves

  • Tofu has more iron, while grape leaves have more vitamin A, manganese, vitamin K, fiber, vitamin B6, copper, vitamin B2, folate, and magnesium.
  • Grape leaves' daily need coverage for vitamin A is 549% higher.
  • Grape leaves contain 2 times less iron than tofu. Tofu contains 5.36mg of iron, while grape leaves contain 2.63mg.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Grape leaves, raw.

Infographic

Tofu vs Grape leaves 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
4
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more IronIron +103.8%
Contains more ZincZinc +19.4%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +888.9%
Contains more MagnesiumMagnesium +216.7%
Contains more PotassiumPotassium +124.8%
Contains more CopperCopper +115%
Contains more ManganeseManganese +371.9%
~equal in Calcium ~363mg
~equal in Phosphorus ~91mg

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
2
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more CholineCholine +125%
Contains more Vitamin CVitamin C +11000%
Contains more Vitamin EVitamin E +19900%
Contains more Vitamin B2Vitamin B2 +580.8%
Contains more Vitamin B3Vitamin B3 +1111.3%
Contains more Vitamin B5Vitamin B5 +239.7%
Contains more Vitamin B6Vitamin B6 +751.1%
Contains more Vitamin KVitamin K +4425%
Contains more FolateFolate +453.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Grape leaves DV% diff.
Vitamin A 1376µg 153%
Manganese 0.605mg 2.855mg 98%
Vitamin K 2.4µg 108.6µg 89%
Fiber 0.3g 11g 43%
Iron 5.36mg 2.63mg 34%
Vitamin B6 0.047mg 0.4mg 27%
Copper 0.193mg 0.415mg 25%
Vitamin B2 0.052mg 0.354mg 23%
Folate 15µg 83µg 17%
Magnesium 30mg 95mg 15%
Selenium 8.9µg 0.9µg 15%
Vitamin B3 0.195mg 2.362mg 14%
Vitamin E 0.01mg 2mg 13%
Vitamin C 0.1mg 11.1mg 12%
Polyunsaturated fat 2.699g 1.065g 11%
Carbs 1.87g 17.31g 5%
Protein 8.08g 5.6g 5%
Potassium 121mg 272mg 4%
Fats 4.78g 2.12g 4%
Vitamin B1 0.081mg 0.04mg 3%
Choline 28.8mg 12.8mg 3%
Vitamin B5 0.068mg 0.231mg 3%
Saturated fat 0.691g 0.336g 2%
Monounsaturated fat 1.056g 0.081g 2%
Calories 76kcal 93kcal 1%
Phosphorus 97mg 91mg 1%
Zinc 0.8mg 0.67mg 1%
Calcium 350mg 363mg 1%
Net carbs 1.57g 6.31g N/A
Sugar 0.62g 6.3g N/A
Sodium 7mg 9mg 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
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% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +44.3%
Contains more FatsFats +125.5%
Contains more WaterWater +15.3%
Contains more CarbsCarbs +825.7%
Contains more OtherOther +129.2%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +1203.7%
Contains more Poly. FatPolyunsaturated fat +153.4%
Contains less Sat. FatSaturated fat -51.4%

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.