Tofu vs. True morels — In-Depth Nutrition Comparison
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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.
- The glycemic index of tofu is lower.
We used Tofu, raw, regular, prepared with calcium sulfate and Mushrooms, morel, raw types in this article.
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.
| Contains more MagnesiumMagnesium | +57.9% |
| Contains more CalciumCalcium | +714% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +304.5% |
| Contains more PotassiumPotassium | +239.7% |
| Contains more IronIron | +127.2% |
| Contains more CopperCopper | +223.8% |
| Contains more ZincZinc | +153.8% |
| Contains more PhosphorusPhosphorus | +100% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +294.2% |
| Contains more Vitamin B3Vitamin B3 | +1054.9% |
| Contains more Vitamin B5Vitamin B5 | +547.1% |
| Contains more Vitamin B6Vitamin B6 | +189.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
3.12 g
Fats:
0.57 g
Carbs:
5.1 g
Water:
89.61 g
Other:
1.6 g
| Contains more ProteinProtein | +159% |
| Contains more FatsFats | +738.6% |
| Contains more CarbsCarbs | +172.7% |
| Contains more OtherOther | +122.2% |
~equal in
Water
~89.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
0.065 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.433 g
| Contains more Mono. FatMonounsaturated fat | +1930.8% |
| Contains more Poly. FatPolyunsaturated fat | +523.3% |
| Contains less Sat. FatSaturated 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.36mg | 12.18mg | 85% |
| Copper | 0.193mg | 0.625mg | 48% |
| Calcium | 350mg | 43mg | 31% |
| Vitamin D | 0IU | 206IU | 26% |
| Vitamin D | 0µg | 5.1µg | 26% |
| Polyunsaturated fat | 2.699g | 0.433g | 15% |
| Phosphorus | 97mg | 194mg | 14% |
| Vitamin B3 | 0.195mg | 2.252mg | 13% |
| Vitamin B2 | 0.052mg | 0.205mg | 12% |
| Selenium | 8.9µg | 2.2µg | 12% |
| Zinc | 0.8mg | 2.03mg | 11% |
| Protein | 8.08g | 3.12g | 10% |
| Fiber | 0.3g | 2.8g | 10% |
| Potassium | 121mg | 411mg | 9% |
| Vitamin B5 | 0.068mg | 0.44mg | 7% |
| Vitamin B6 | 0.047mg | 0.136mg | 7% |
| Fats | 4.78g | 0.57g | 6% |
| Choline | 28.8mg | 5% | |
| Magnesium | 30mg | 19mg | 3% |
| Saturated fat | 0.691g | 0.065g | 3% |
| Monounsaturated fat | 1.056g | 0.052g | 3% |
| Folate | 15µg | 9µg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Calories | 76kcal | 31kcal | 2% |
| Vitamin B1 | 0.081mg | 0.069mg | 1% |
| Manganese | 0.605mg | 0.587mg | 1% |
| Sodium | 7mg | 21mg | 1% |
| Carbs | 1.87g | 5.1g | 1% |
| Vitamin C | 0.1mg | 0% | |
| Net carbs | 1.57g | 2.3g | N/A |
| Sugar | 0.62g | 0.6g | N/A |
| Vitamin E | 0.01mg | 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% | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.215g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
59%
96%
Comparison summary
Which food is lower in Cholesterol?
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
True morels is lower in Sugar (difference - 0.02g)
Which food is lower in Saturated fat?
True morels is lower in Saturated fat (difference - 0.626g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu is cheaper (difference - $0.6)
Which food is richer in minerals?
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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.