Tofu vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are tofu and marrow-stem Kale different?
- Tofu is richer in iron, copper, selenium, and calcium, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, vitamin E, and fiber.
- Marrow-stem Kale covers your daily need for vitamin K, 362% more than tofu.
- Tofu contains 11 times more iron than marrow-stem Kale. Tofu contains 5.36mg of iron, while marrow-stem Kale contains 0.47mg.
- Marrow-stem Kale has a higher glycemic index (32) than tofu (15).
Tofu, raw, regular, prepared with calcium sulfate and Collards, raw types were used in this article.
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 | +50.9% |
| Contains more IronIron | +1040.4% |
| Contains more CopperCopper | +319.6% |
| Contains more ZincZinc | +281% |
| Contains more PhosphorusPhosphorus | +288% |
| Contains less SodiumSodium | -58.8% |
| Contains more SeleniumSelenium | +584.6% |
| Contains more PotassiumPotassium | +76% |
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 | +50% |
| Contains more CholineCholine | +24.1% |
| Contains more Vitamin CVitamin C | +35200% |
| Contains more Vitamin EVitamin E | +22500% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +280.5% |
| Contains more Vitamin B5Vitamin B5 | +292.6% |
| Contains more Vitamin B6Vitamin B6 | +251.1% |
| Contains more Vitamin KVitamin K | +18112.5% |
| Contains more FolateFolate | +760% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +167.5% |
| Contains more FatsFats | +683.6% |
| Contains more CarbsCarbs | +189.8% |
| Contains more OtherOther | +84.7% |
~equal in
Water
~89.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains more Mono. FatMonounsaturated fat | +3420% |
| Contains more Poly. FatPolyunsaturated fat | +1242.8% |
| Contains less Sat. FatSaturated fat | -92% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 2.4µg | 437.1µg | 362% |
| Iron | 5.36mg | 0.47mg | 61% |
| Vitamin C | 0.1mg | 35.3mg | 39% |
| Folate | 15µg | 129µg | 29% |
| Vitamin A | 251µg | 28% | |
| Polyunsaturated fat | 2.699g | 0.201g | 17% |
| Copper | 0.193mg | 0.046mg | 16% |
| Fiber | 0.3g | 4g | 15% |
| Vitamin E | 0.01mg | 2.26mg | 15% |
| Selenium | 8.9µg | 1.3µg | 14% |
| Calcium | 350mg | 232mg | 12% |
| Protein | 8.08g | 3.02g | 10% |
| Phosphorus | 97mg | 25mg | 10% |
| Vitamin B6 | 0.047mg | 0.165mg | 9% |
| Vitamin B2 | 0.052mg | 0.13mg | 6% |
| Fats | 4.78g | 0.61g | 6% |
| Zinc | 0.8mg | 0.21mg | 5% |
| Vitamin B5 | 0.068mg | 0.267mg | 4% |
| Vitamin B3 | 0.195mg | 0.742mg | 3% |
| Potassium | 121mg | 213mg | 3% |
| Saturated fat | 0.691g | 0.055g | 3% |
| Monounsaturated fat | 1.056g | 0.03g | 3% |
| Calories | 76kcal | 32kcal | 2% |
| Vitamin B1 | 0.081mg | 0.054mg | 2% |
| Manganese | 0.605mg | 0.658mg | 2% |
| Choline | 28.8mg | 23.2mg | 1% |
| Magnesium | 30mg | 27mg | 1% |
| Carbs | 1.87g | 5.42g | 1% |
| Net carbs | 1.57g | 1.42g | N/A |
| Sugar | 0.62g | 0.46g | N/A |
| Sodium | 7mg | 17mg | 0% |
| Tryptophan | 0.12mg | 0.031mg | 0% |
| Threonine | 0.402mg | 0.086mg | 0% |
| Isoleucine | 0.435mg | 0.1mg | 0% |
| Leucine | 0.713mg | 0.151mg | 0% |
| Lysine | 0.452mg | 0.117mg | 0% |
| Methionine | 0.108mg | 0.033mg | 0% |
| Phenylalanine | 0.428mg | 0.087mg | 0% |
| Valine | 0.446mg | 0.12mg | 0% |
| Histidine | 0.221mg | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
120%
Minerals Daily Need Coverage Score
59%
25%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu is cheaper (difference - $0.5)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.636g)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)