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  6. Tofu vs. Marshmallow

Tofu vs. Marshmallow — In-Depth Nutrition Comparison

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Summary of differences between tofu and marshmallow

  • Marshmallow has less iron, calcium, manganese, selenium, phosphorus, copper, zinc, magnesium, vitamin B1, and choline than tofu.
  • Tofu covers your daily need for iron, 64% more than marshmallow.
  • Tofu has 288 times more choline than marshmallow. While tofu has 28.8mg of choline, marshmallow has only 0.1mg.
  • The glycemic index of marshmallow is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Candies, marshmallows.

Infographic

Tofu vs Marshmallow 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
10
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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +11566.7%
Contains more PotassiumPotassium +2320%
Contains more IronIron +2230.4%
Contains more CopperCopper +99%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +1112.5%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +7462.5%
Contains more SeleniumSelenium +423.5%

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% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +8000%
Contains more Vitamin B2Vitamin B2 +5100%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +1260%
Contains more Vitamin B6Vitamin B6 +1466.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +28700%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Marshmallow DV% diff.
Iron 5.36mg 0.23mg 64%
Calcium 350mg 3mg 35%
Manganese 0.605mg 0.008mg 26%
Carbs 1.87g 81.3g 26%
Polyunsaturated fat 2.699g 0.047g 18%
Protein 8.08g 1.8g 13%
Selenium 8.9µg 1.7µg 13%
Phosphorus 97mg 8mg 13%
Calories 76kcal 318kcal 12%
Copper 0.193mg 0.097mg 11%
Zinc 0.8mg 0.04mg 7%
Vitamin B1 0.081mg 0.001mg 7%
Fats 4.78g 0.2g 7%
Magnesium 30mg 2mg 7%
Choline 28.8mg 0.1mg 5%
Folate 15µg 1µg 4%
Vitamin B2 0.052mg 0.001mg 4%
Vitamin B6 0.047mg 0.003mg 3%
Potassium 121mg 5mg 3%
Sodium 7mg 80mg 3%
Saturated fat 0.691g 0.056g 3%
Monounsaturated fat 1.056g 0.08g 2%
Vitamin K 2.4µg 0µg 2%
Fiber 0.3g 0.1g 1%
Vitamin B5 0.068mg 0.005mg 1%
Vitamin B3 0.195mg 0.078mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 81.2g N/A
Sugar 0.62g 57.56g N/A
Vitamin E 0.01mg 0mg 0%
Tryptophan 0.12mg 0mg 0%
Threonine 0.402mg 0.035mg 0%
Isoleucine 0.435mg 0.028mg 0%
Leucine 0.713mg 0.066mg 0%
Lysine 0.452mg 0.077mg 0%
Methionine 0.108mg 0.015mg 0%
Phenylalanine 0.428mg 0.042mg 0%
Valine 0.446mg 0.05mg 0%
Histidine 0.221mg 0.017mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
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% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +348.9%
Contains more FatsFats +2290%
Contains more WaterWater +415.5%
Contains more OtherOther +140%
Contains more CarbsCarbs +4247.6%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +1220%
Contains more Poly. FatPolyunsaturated fat +5642.6%
Contains less Sat. FatSaturated fat -91.9%

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.