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  6. Tofu vs. Horseradish

Tofu vs. Horseradish — In-Depth Nutrition Comparison

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Important differences between tofu and horseradish

  • Tofu has more iron, calcium, manganese, copper, selenium, and phosphorus; however, horseradish has more vitamin C, fiber, and folate.
  • Tofu's daily need coverage for iron is 62% more.
  • Tofu has 6 times more calcium than horseradish. Tofu has 350mg of calcium, while horseradish has 56mg.
  • Tofu is lower in sodium.
  • Horseradish has a higher glycemic index than tofu.

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

Infographic

Tofu vs Horseradish 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
7
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 19% 17% 22% 16% 19% 23% 13% 55% 16% 15%
Contains more CalciumCalcium +525%
Contains more IronIron +1176.2%
Contains more CopperCopper +232.8%
Contains more PhosphorusPhosphorus +212.9%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +380.2%
Contains more SeleniumSelenium +217.9%
Contains more PotassiumPotassium +103.3%
~equal in Magnesium ~27mg
~equal in Zinc ~0.83mg

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 83% 0% 0.2% 0% 2% 5.5% 7.2% 5.6% 17% 0% 3.3% 43% 3.5%
Contains more Vitamin B1Vitamin B1 +912.5%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin KVitamin K +84.6%
Contains more CholineCholine +343.1%
Contains more Vitamin CVitamin C +24800%
Contains more Vitamin B3Vitamin B3 +97.9%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B6Vitamin B6 +55.3%
Contains more FolateFolate +280%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Horseradish DV% diff.
Iron 5.36mg 0.42mg 62%
Calcium 350mg 56mg 29%
Vitamin C 0.1mg 24.9mg 28%
Manganese 0.605mg 0.126mg 21%
Sodium 7mg 420mg 18%
Polyunsaturated fat 2.699g 0.339g 16%
Copper 0.193mg 0.058mg 15%
Protein 8.08g 1.18g 14%
Fiber 0.3g 3.3g 12%
Selenium 8.9µg 2.8µg 11%
Folate 15µg 57µg 11%
Phosphorus 97mg 31mg 9%
Vitamin B1 0.081mg 0.008mg 6%
Fats 4.78g 0.69g 6%
Choline 28.8mg 6.5mg 4%
Potassium 121mg 246mg 4%
Saturated fat 0.691g 0.09g 3%
Carbs 1.87g 11.29g 3%
Vitamin B6 0.047mg 0.073mg 2%
Monounsaturated fat 1.056g 0.13g 2%
Vitamin B2 0.052mg 0.024mg 2%
Vitamin K 2.4µg 1.3µg 1%
Calories 76kcal 48kcal 1%
Vitamin B5 0.068mg 0.093mg 1%
Vitamin B3 0.195mg 0.386mg 1%
Magnesium 30mg 27mg 1%
Net carbs 1.57g 7.99g N/A
Sugar 0.62g 7.99g N/A
Zinc 0.8mg 0.83mg 0%
Vitamin E 0.01mg 0.01mg 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
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
11% 85% 2%
Protein: 1.18 g
Fats: 0.69 g
Carbs: 11.29 g
Water: 85.08 g
Other: 1.76 g
Contains more ProteinProtein +584.7%
Contains more FatsFats +592.8%
Contains more CarbsCarbs +503.7%
Contains more OtherOther +144.4%
~equal in Water ~85.08g

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
16% 23% 61%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.13 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +712.3%
Contains more Poly. FatPolyunsaturated fat +696.2%
Contains less Sat. FatSaturated fat -87%

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. Horseradish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173472/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.