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  6. Tofu vs. Merlot

Tofu vs. Merlot — In-Depth Nutrition Comparison

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How are tofu and merlot different?

  • Tofu has more iron, calcium, manganese, copper, selenium, phosphorus, vitamin B1, and zinc than merlot.
  • Daily need coverage for iron for tofu is 61% higher.
  • Tofu contains 45 times more selenium than merlot. While tofu contains 8.9µg of selenium, merlot contains only 0.2µg.

Tofu, raw, regular, prepared with calcium sulfate and Alcoholic Beverage, wine, table, red, Merlot are the varieties used in this article.

Infographic

Tofu vs Merlot 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.
Tofu
Tofu
8
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%
Merlot
Merlot
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.4% 11% 17% 3.7% 3.8% 9.9% 0.52% 17% 1.1%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +4275%
Contains more IronIron +1065.2%
Contains more CopperCopper +1654.5%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +321.7%
Contains more ManganeseManganese +358.3%
Contains more SeleniumSelenium +4350%
Contains less SodiumSodium -42.9%
~equal in Potassium ~127mg

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
8
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%
Merlot
Merlot
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% 0% 0% 0% 1.3% 7.2% 4.2% 1.8% 13% 0% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1520%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B5Vitamin B5 +126.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +14.9%
Contains more Vitamin B6Vitamin B6 +21.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Merlot DV% diff.
Iron 5.36mg 0.46mg 61%
Calcium 350mg 8mg 34%
Manganese 0.605mg 0.132mg 21%
Copper 0.193mg 0.011mg 20%
Polyunsaturated fat 2.699g 18%
Protein 8.08g 0.07g 16%
Selenium 8.9µg 0.2µg 16%
Phosphorus 97mg 23mg 11%
Fats 4.78g 0g 7%
Vitamin B1 0.081mg 0.005mg 6%
Zinc 0.8mg 0.14mg 6%
Choline 28.8mg 5%
Folate 15µg 1µg 4%
Magnesium 30mg 12mg 4%
Saturated fat 0.691g 3%
Monounsaturated fat 1.056g 3%
Vitamin K 2.4µg 2%
Vitamin B2 0.052mg 0.031mg 2%
Fiber 0.3g 0g 1%
Vitamin B5 0.068mg 0.03mg 1%
Vitamin B6 0.047mg 0.057mg 1%
Calories 76kcal 83kcal 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 2.51g N/A
Carbs 1.87g 2.51g 0%
Potassium 121mg 127mg 0%
Sugar 0.62g 0.62g N/A
Sodium 7mg 4mg 0%
Vitamin E 0.01mg 0%
Vitamin B3 0.195mg 0.224mg 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
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
Merlot
Merlot
3
3% 87% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.51 g
Water: 86.59 g
Other: 10.83 g
Contains more ProteinProtein +11442.9%
Contains more FatsFats +∞%
Contains more CarbsCarbs +34.2%
Contains more OtherOther +1404.2%
~equal in Water ~86.59g

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. Merlot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171925/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.