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  6. Tofu vs. Marrow-stem Kale

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, Calcium, and Phosphorus, while Marrow-stem Kale is higher in Vitamin K, Vitamin C, Folate, Vitamin E , and Fiber.
  • Marrow-stem Kale covers your daily need of 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.

Tofu, raw, regular, prepared with calcium sulfate and Collards, raw types were used in this article.

Infographic

Tofu vs Marrow-stem Kale 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
8
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains more Calcium +50.9%
Contains more Iron +1040.4%
Contains more Magnesium +11.1%
Contains more Phosphorus +288%
Contains less Sodium -58.8%
Contains more Zinc +281%
Contains more Copper +319.6%
Contains more Selenium +584.6%
Contains more Potassium +76%
Equal in Magnesium - 27
Equal in Manganese - 0.658
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Calcium +50.9%
Contains more Iron +1040.4%
Contains more Magnesium +11.1%
Contains more Phosphorus +288%
Contains less Sodium -58.8%
Contains more Zinc +281%
Contains more Copper +319.6%
Contains more Selenium +584.6%
Contains more Potassium +76%
Equal in Magnesium - 27
Equal in Manganese - 0.658

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
1
:
9
Marrow-stem Kale
Marrow-stem Kale
Contains more Vitamin B1 +50%
Contains more Vitamin A +5804.7%
Contains more Vitamin E +22500%
Contains more Vitamin C +35200%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +280.5%
Contains more Vitamin B5 +292.6%
Contains more Vitamin B6 +251.1%
Contains more Folate +760%
Contains more Vitamin K +18112.5%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Marrow-stem Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin B1 +50%
Contains more Vitamin A +5804.7%
Contains more Vitamin E +22500%
Contains more Vitamin C +35200%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +280.5%
Contains more Vitamin B5 +292.6%
Contains more Vitamin B6 +251.1%
Contains more Folate +760%
Contains more Vitamin K +18112.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Marrow-stem Kale
Marrow-stem Kale
Contains more Protein +167.5%
Contains more Fats +683.6%
Contains more Carbs +189.8%
Contains more Other +84.7%
Equal in Water - 89.62
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Marrow-stem Kale
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more Protein +167.5%
Contains more Fats +683.6%
Contains more Carbs +189.8%
Contains more Other +84.7%
Equal in Water - 89.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Monounsaturated Fat +3420%
Contains more Polyunsaturated fat +1242.8%
Contains less Saturated Fat -92%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains more Monounsaturated Fat +3420%
Contains more Polyunsaturated fat +1242.8%
Contains less Saturated 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.
Tofu Marrow-stem Kale
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Marrow-stem Kale Opinion
Net carbs 1.57g 1.42g Tofu
Protein 8.08g 3.02g Tofu
Fats 4.78g 0.61g Tofu
Carbs 1.87g 5.42g Marrow-stem Kale
Calories 76kcal 32kcal Tofu
Sugar 0.62g 0.46g Marrow-stem Kale
Fiber 0.3g 4g Marrow-stem Kale
Calcium 350mg 232mg Tofu
Iron 5.36mg 0.47mg Tofu
Magnesium 30mg 27mg Tofu
Phosphorus 97mg 25mg Tofu
Potassium 121mg 213mg Marrow-stem Kale
Sodium 7mg 17mg Tofu
Zinc 0.8mg 0.21mg Tofu
Copper 0.193mg 0.046mg Tofu
Manganese 0.605mg 0.658mg Marrow-stem Kale
Selenium 8.9µg 1.3µg Tofu
Vitamin A 85IU 5019IU Marrow-stem Kale
Vitamin A RAE 251µg Marrow-stem Kale
Vitamin E 0.01mg 2.26mg Marrow-stem Kale
Vitamin C 0.1mg 35.3mg Marrow-stem Kale
Vitamin B1 0.081mg 0.054mg Tofu
Vitamin B2 0.052mg 0.13mg Marrow-stem Kale
Vitamin B3 0.195mg 0.742mg Marrow-stem Kale
Vitamin B5 0.068mg 0.267mg Marrow-stem Kale
Vitamin B6 0.047mg 0.165mg Marrow-stem Kale
Folate 15µg 129µg Marrow-stem Kale
Vitamin K 2.4µg 437.1µg Marrow-stem Kale
Tryptophan 0.12mg 0.031mg Tofu
Threonine 0.402mg 0.086mg Tofu
Isoleucine 0.435mg 0.1mg Tofu
Leucine 0.713mg 0.151mg Tofu
Lysine 0.452mg 0.117mg Tofu
Methionine 0.108mg 0.033mg Tofu
Phenylalanine 0.428mg 0.087mg Tofu
Valine 0.446mg 0.12mg Tofu
Histidine 0.221mg 0.047mg Tofu
Saturated Fat 0.691g 0.055g Marrow-stem Kale
Monounsaturated Fat 1.056g 0.03g Tofu
Polyunsaturated fat 2.699g 0.201g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Tofu
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
59%
Tofu
25%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.5)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.636g)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.