Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Marrow-stem Kale

Tofu vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

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

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
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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%
~equal in Magnesium ~27mg
~equal in Manganese ~0.658mg

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
2
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Marrow-stem Kale 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
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 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
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
19% 10% 70%
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%

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.