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  6. Tofu vs. Heart of palm

Tofu vs. Heart of palm — In-Depth Nutrition Comparison

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How are tofu and heart of palm different?

  • Tofu is higher in iron, calcium, and selenium; however, heart of palm is richer in vitamin B6, copper, potassium, zinc, vitamin B2, vitamin C, and phosphorus.
  • Daily need coverage for vitamin B6 for heart of palm is 59% higher.
  • Tofu contains 19 times more calcium than heart of palm. While tofu contains 350mg of calcium, heart of palm contains only 18mg.
  • Tofu has a lower glycemic index (15) than heart of palm (32).

Tofu, raw, regular, prepared with calcium sulfate and Hearts of palm, raw are the varieties used in this article.

Infographic

Tofu vs Heart of palm 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
6
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +217.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1171.4%
Contains more PotassiumPotassium +1392.6%
Contains more CopperCopper +233.7%
Contains more ZincZinc +366.3%
Contains more PhosphorusPhosphorus +44.3%

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
4
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +7900%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +361.5%
Contains more Vitamin B6Vitamin B6 +1623.4%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Heart of palm DV% diff.
Vitamin B6 0.047mg 0.81mg 59%
Copper 0.193mg 0.644mg 50%
Potassium 121mg 1806mg 50%
Iron 5.36mg 1.69mg 46%
Calcium 350mg 18mg 33%
Zinc 0.8mg 3.73mg 27%
Manganese 0.605mg 26%
Polyunsaturated fat 2.699g 0.089g 17%
Selenium 8.9µg 0.7µg 15%
Protein 8.08g 2.7g 11%
Vitamin B2 0.052mg 0.18mg 10%
Vitamin C 0.1mg 8mg 9%
Carbs 1.87g 25.61g 8%
Fats 4.78g 0.2g 7%
Phosphorus 97mg 140mg 6%
Magnesium 30mg 10mg 5%
Fiber 0.3g 1.5g 5%
Choline 28.8mg 0mg 5%
Vitamin B3 0.195mg 0.9mg 4%
Vitamin B1 0.081mg 0.05mg 3%
Vitamin E 0.01mg 0.5mg 3%
Saturated fat 0.691g 0.046g 3%
Monounsaturated fat 1.056g 0.005g 3%
Folate 15µg 24µg 2%
Calories 76kcal 115kcal 2%
Vitamin K 2.4µg 0µg 2%
Vitamin B5 0.068mg 1%
Net carbs 1.57g 24.11g N/A
Sugar 0.62g 17.16g N/A
Sodium 7mg 14mg 0%
Vitamin A 3µg 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +199.3%
Contains more FatsFats +2290%
Contains more WaterWater +21.7%
Contains more CarbsCarbs +1269.5%
Contains more OtherOther +176.4%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +21020%
Contains more Poly. FatPolyunsaturated fat +2932.6%
Contains less Sat. FatSaturated fat -93.3%

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.