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  6. Tofu vs. Lemongrass

Tofu vs. Lemongrass — In-Depth Nutrition Comparison

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How are tofu and lemongrass different?

  • Tofu is higher in calcium and selenium; however, lemongrass is richer in manganese, iron, potassium, folate, zinc, copper, magnesium, and vitamin B2.
  • Daily need coverage for manganese for lemongrass is 201% higher.
  • Tofu contains 13 times more selenium than lemongrass. While tofu contains 8.9µg of selenium, lemongrass contains only 0.7µg.

Tofu, raw, regular, prepared with calcium sulfate and Lemon grass (citronella), raw are the varieties used in this article.

Infographic

Tofu vs Lemongrass 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
2
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 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
Contains more CalciumCalcium +438.5%
Contains more SeleniumSelenium +1171.4%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +497.5%
Contains more IronIron +52.4%
Contains more CopperCopper +37.8%
Contains more ZincZinc +178.8%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +763.5%
~equal in Phosphorus ~101mg

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
5
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 8.7% 0% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +24.6%
Contains more Vitamin B5Vitamin B5 +36%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin B2Vitamin B2 +159.6%
Contains more Vitamin B3Vitamin B3 +464.6%
Contains more Vitamin B6Vitamin B6 +70.2%
Contains more FolateFolate +400%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Lemongrass DV% diff.
Manganese 0.605mg 5.224mg 201%
Iron 5.36mg 8.17mg 35%
Calcium 350mg 65mg 29%
Potassium 121mg 723mg 18%
Polyunsaturated fat 2.699g 0.17g 17%
Selenium 8.9µg 0.7µg 15%
Folate 15µg 75µg 15%
Protein 8.08g 1.82g 13%
Zinc 0.8mg 2.23mg 13%
Carbs 1.87g 25.31g 8%
Copper 0.193mg 0.266mg 8%
Fats 4.78g 0.49g 7%
Magnesium 30mg 60mg 7%
Vitamin B3 0.195mg 1.101mg 6%
Vitamin B2 0.052mg 0.135mg 6%
Choline 28.8mg 5%
Saturated fat 0.691g 0.119g 3%
Monounsaturated fat 1.056g 0.054g 3%
Vitamin B6 0.047mg 0.08mg 3%
Vitamin C 0.1mg 2.6mg 3%
Vitamin K 2.4µg 2%
Calories 76kcal 99kcal 1%
Vitamin B1 0.081mg 0.065mg 1%
Phosphorus 97mg 101mg 1%
Fiber 0.3g 1%
Net carbs 1.57g 25.31g N/A
Sugar 0.62g N/A
Sodium 7mg 6mg 0%
Vitamin E 0.01mg 0%
Vitamin B5 0.068mg 0.05mg 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
2% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 g
Contains more ProteinProtein +344%
Contains more FatsFats +875.5%
Contains more WaterWater +19.8%
Contains more CarbsCarbs +1253.5%
Contains more OtherOther +150%

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
35% 16% 50%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 g
Contains more Mono. FatMonounsaturated fat +1855.6%
Contains more Poly. FatPolyunsaturated fat +1487.6%
Contains less Sat. FatSaturated fat -82.8%

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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.