Tofu vs. Leek — In-Depth Nutrition Comparison
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Summary of differences between tofu and leek
- Tofu has more iron, calcium, selenium, phosphorus, and copper; however, leek is higher in vitamin K, vitamin A, vitamin B6, vitamin C, and folate.
- Tofu covers your daily need for iron, 41% more than leek.
- Tofu has 9 times more selenium than leek. While tofu has 8.9µg of selenium, leek has only 1µg.
- The glycemic index of leek is higher.
These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Leeks, (bulb and lower leaf-portion), raw.
Infographic
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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 CalciumCalcium | +493.2% |
| Contains more IronIron | +155.2% |
| Contains more CopperCopper | +60.8% |
| Contains more ZincZinc | +566.7% |
| Contains more PhosphorusPhosphorus | +177.1% |
| Contains less SodiumSodium | -65% |
| Contains more ManganeseManganese | +25.8% |
| Contains more SeleniumSelenium | +790% |
| Contains more PotassiumPotassium | +48.8% |
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 B1Vitamin B1 | +35% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more CholineCholine | +203.2% |
| Contains more Vitamin CVitamin C | +11900% |
| Contains more Vitamin EVitamin E | +9100% |
| Contains more Vitamin B3Vitamin B3 | +105.1% |
| Contains more Vitamin B5Vitamin B5 | +105.9% |
| Contains more Vitamin B6Vitamin B6 | +395.7% |
| Contains more Vitamin KVitamin K | +1858.3% |
| Contains more FolateFolate | +326.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 2.1mg | 41% |
| Vitamin K | 2.4µg | 47µg | 37% |
| Calcium | 350mg | 59mg | 29% |
| Polyunsaturated fat | 2.699g | 0.166g | 17% |
| Vitamin B6 | 0.047mg | 0.233mg | 14% |
| Selenium | 8.9µg | 1µg | 14% |
| Vitamin C | 0.1mg | 12mg | 13% |
| Protein | 8.08g | 1.5g | 13% |
| Folate | 15µg | 64µg | 12% |
| Vitamin A | 83µg | 9% | |
| Phosphorus | 97mg | 35mg | 9% |
| Copper | 0.193mg | 0.12mg | 8% |
| Fats | 4.78g | 0.3g | 7% |
| Fiber | 0.3g | 1.8g | 6% |
| Zinc | 0.8mg | 0.12mg | 6% |
| Vitamin E | 0.01mg | 0.92mg | 6% |
| Manganese | 0.605mg | 0.481mg | 5% |
| Choline | 28.8mg | 9.5mg | 4% |
| Carbs | 1.87g | 14.15g | 4% |
| Saturated fat | 0.691g | 0.04g | 3% |
| Monounsaturated fat | 1.056g | 0.004g | 3% |
| Potassium | 121mg | 180mg | 2% |
| Vitamin B2 | 0.052mg | 0.03mg | 2% |
| Vitamin B1 | 0.081mg | 0.06mg | 2% |
| Calories | 76kcal | 61kcal | 1% |
| Vitamin B5 | 0.068mg | 0.14mg | 1% |
| Vitamin B3 | 0.195mg | 0.4mg | 1% |
| Sodium | 7mg | 20mg | 1% |
| Net carbs | 1.57g | 12.35g | N/A |
| Magnesium | 30mg | 28mg | 0% |
| Sugar | 0.62g | 3.9g | N/A |
| Tryptophan | 0.12mg | 0.012mg | 0% |
| Threonine | 0.402mg | 0.063mg | 0% |
| Isoleucine | 0.435mg | 0.052mg | 0% |
| Leucine | 0.713mg | 0.096mg | 0% |
| Lysine | 0.452mg | 0.078mg | 0% |
| Methionine | 0.108mg | 0.018mg | 0% |
| Phenylalanine | 0.428mg | 0.055mg | 0% |
| Valine | 0.446mg | 0.056mg | 0% |
| Histidine | 0.221mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +438.7% |
| Contains more FatsFats | +1493.3% |
| Contains more CarbsCarbs | +656.7% |
| Contains more OtherOther | +45.8% |
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +26300% |
| Contains more Poly. FatPolyunsaturated fat | +1525.9% |
| Contains less Sat. FatSaturated fat | -94.2% |