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Tofu vs. Maple sugar — In-Depth Nutrition Comparison

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What are the differences between tofu and maple sugar?

  • Tofu is higher in iron, calcium, selenium, phosphorus, copper, and vitamin B1, yet maple sugar is higher in manganese and zinc.
  • Maple sugar's daily need coverage for manganese is 166% more.
  • Tofu has 32 times more phosphorus than maple sugar. While tofu has 97mg of phosphorus, maple sugar has only 3mg.
  • The glycemic index of tofu is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Sugars, maple types in this article.

Infographic

Tofu vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +288.9%
Contains more IronIron +232.9%
Contains more CopperCopper +94.9%
Contains more PhosphorusPhosphorus +3133.3%
Contains less SodiumSodium -36.4%
Contains more SeleniumSelenium +1012.5%
Contains more PotassiumPotassium +126.4%
Contains more ZincZinc +657.5%
Contains more ManganeseManganese +630.9%

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
10
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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +387.5%
Contains more Vitamin B5Vitamin B5 +41.7%
Contains more Vitamin B6Vitamin B6 +1466.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1271.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Maple sugar DV% diff.
Manganese 0.605mg 4.422mg 166%
Zinc 0.8mg 6.06mg 48%
Iron 5.36mg 1.61mg 47%
Carbs 1.87g 90.9g 30%
Calcium 350mg 90mg 26%
Polyunsaturated fat 2.699g 0.1g 17%
Protein 8.08g 0.1g 16%
Selenium 8.9µg 0.8µg 15%
Calories 76kcal 354kcal 14%
Phosphorus 97mg 3mg 13%
Copper 0.193mg 0.099mg 10%
Fats 4.78g 0.2g 7%
Vitamin B1 0.081mg 0.009mg 6%
Choline 28.8mg 2.1mg 5%
Potassium 121mg 274mg 5%
Folate 15µg 0µg 4%
Vitamin B6 0.047mg 0.003mg 3%
Saturated fat 0.691g 0.036g 3%
Magnesium 30mg 19mg 3%
Vitamin B2 0.052mg 0.013mg 3%
Monounsaturated fat 1.056g 0.064g 2%
Vitamin K 2.4µg 0µg 2%
Fiber 0.3g 0g 1%
Vitamin B3 0.195mg 0.04mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 90.9g N/A
Sugar 0.62g 84.87g N/A
Sodium 7mg 11mg 0%
Vitamin E 0.01mg 0mg 0%
Vitamin B5 0.068mg 0.048mg 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +7980%
Contains more FatsFats +2290%
Contains more WaterWater +956.9%
Contains more CarbsCarbs +4761%
Contains more OtherOther +11.1%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +1550%
Contains more Poly. FatPolyunsaturated fat +2599%
Contains less Sat. FatSaturated fat -94.8%

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.