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. True morels

Tofu vs. True morels — In-Depth Nutrition Comparison

Compare

What are the differences between Tofu and True morels?

  • Tofu is higher in Calcium, and Selenium, yet True morels are higher in Iron, Copper, Vitamin D, Phosphorus, Vitamin B3, Vitamin B2, Zinc, and Fiber.
  • True morels' daily need coverage for Iron is 85% more.
  • Tofu has 8 times more Calcium than True morels. While Tofu has 350mg of Calcium, True morels have only 43mg.

We used Tofu, raw, regular, prepared with calcium sulfate and Mushrooms, morel, raw types in this article.

Infographic

Tofu vs True morels 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
5
:
5
True morels
True morels
Contains more Calcium +714%
Contains more Magnesium +57.9%
Contains less Sodium -66.7%
Contains more Selenium +304.5%
Contains more Iron +127.2%
Contains more Phosphorus +100%
Contains more Potassium +239.7%
Contains more Zinc +153.8%
Contains more Copper +223.8%
Equal in Manganese - 0.587
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
True morels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 457% 14% 84% 37% 3% 56% 209% 77% 12%
Contains more Calcium +714%
Contains more Magnesium +57.9%
Contains less Sodium -66.7%
Contains more Selenium +304.5%
Contains more Iron +127.2%
Contains more Phosphorus +100%
Contains more Potassium +239.7%
Contains more Zinc +153.8%
Contains more Copper +223.8%
Equal in Manganese - 0.587

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
7
:
5
True morels
True morels
Contains more Vitamin A +∞%
Contains more Vitamin B1 +17.4%
Contains more Folate +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +294.2%
Contains more Vitamin B3 +1054.9%
Contains more Vitamin B5 +547.1%
Contains more Vitamin B6 +189.4%
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%
True morels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 153% 0% 18% 48% 43% 27% 32% 7% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +17.4%
Contains more Folate +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +294.2%
Contains more Vitamin B3 +1054.9%
Contains more Vitamin B5 +547.1%
Contains more Vitamin B6 +189.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
True morels
True morels
Contains more Protein +159%
Contains more Fats +738.6%
Contains more Carbs +172.7%
Contains more Other +122.2%
Equal in Water - 89.61
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
True morels
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more Protein +159%
Contains more Fats +738.6%
Contains more Carbs +172.7%
Contains more Other +122.2%
Equal in Water - 89.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
True morels
True morels
Contains more Monounsaturated Fat +1930.8%
Contains more Polyunsaturated fat +523.3%
Contains less Saturated Fat -90.6%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
True morels
12% 9% 79%
Saturated Fat: 0.065 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.433 g
Contains more Monounsaturated Fat +1930.8%
Contains more Polyunsaturated fat +523.3%
Contains less Saturated Fat -90.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu True morels
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu True morels Opinion
Net carbs 1.57g 2.3g True morels
Protein 8.08g 3.12g Tofu
Fats 4.78g 0.57g Tofu
Carbs 1.87g 5.1g True morels
Calories 76kcal 31kcal Tofu
Sugar 0.62g 0.6g True morels
Fiber 0.3g 2.8g True morels
Calcium 350mg 43mg Tofu
Iron 5.36mg 12.18mg True morels
Magnesium 30mg 19mg Tofu
Phosphorus 97mg 194mg True morels
Potassium 121mg 411mg True morels
Sodium 7mg 21mg Tofu
Zinc 0.8mg 2.03mg True morels
Copper 0.193mg 0.625mg True morels
Manganese 0.605mg 0.587mg Tofu
Selenium 8.9µg 2.2µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg Tofu
Vitamin D 0IU 206IU True morels
Vitamin D 0µg 5.1µg True morels
Vitamin C 0.1mg Tofu
Vitamin B1 0.081mg 0.069mg Tofu
Vitamin B2 0.052mg 0.205mg True morels
Vitamin B3 0.195mg 2.252mg True morels
Vitamin B5 0.068mg 0.44mg True morels
Vitamin B6 0.047mg 0.136mg True morels
Folate 15µg 9µg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g 0.065g True morels
Monounsaturated Fat 1.056g 0.052g Tofu
Polyunsaturated fat 2.699g 0.433g Tofu
Omega-6 - Eicosadienoic acid 0.001g True morels
Omega-6 - Linoleic acid 0.215g True morels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu True morels
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
27%
True morels
Minerals Daily Need Coverage Score
59%
Tofu
96%
True morels

Comparison summary

Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 0.02g)
Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
True morels
True morels is lower in Saturated Fat (difference - 0.626g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 14mg)
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 - $0.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.