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Tofu vs. Shiitake — In-Depth Nutrition Comparison

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A recap on differences between tofu and shiitake

  • Tofu is higher in iron, calcium, manganese, selenium, and copper, yet shiitake is higher in vitamin B5, vitamin B3, vitamin B6, vitamin B2, and fiber.
  • Tofu covers your daily iron needs 62% more than shiitake.
  • Tofu contains 175 times more calcium than shiitake. While tofu contains 350mg of calcium, shiitake contains only 2mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Mushrooms, shiitake, raw.

Infographic

Tofu vs Shiitake 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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +17400%
Contains more IronIron +1207.3%
Contains more CopperCopper +35.9%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +163%
Contains more SeleniumSelenium +56.1%
Contains more PotassiumPotassium +151.2%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +15.5%

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
6
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% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.4%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +317.3%
Contains more Vitamin B3Vitamin B3 +1888.2%
Contains more Vitamin B5Vitamin B5 +2105.9%
Contains more Vitamin B6Vitamin B6 +523.4%
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Tofu Shiitake DV% diff.
Iron 5.36mg 0.41mg 62%
Calcium 350mg 2mg 35%
Vitamin B5 0.068mg 1.5mg 29%
Vitamin B3 0.195mg 3.877mg 23%
Vitamin B6 0.047mg 0.293mg 19%
Polyunsaturated fat 2.699g 18%
Manganese 0.605mg 0.23mg 16%
Vitamin B2 0.052mg 0.217mg 13%
Protein 8.08g 2.24g 12%
Fiber 0.3g 2.5g 9%
Fats 4.78g 0.49g 7%
Vitamin B1 0.081mg 0.015mg 6%
Selenium 8.9µg 5.7µg 6%
Copper 0.193mg 0.142mg 6%
Choline 28.8mg 5%
Potassium 121mg 304mg 5%
Saturated fat 0.691g 3%
Monounsaturated fat 1.056g 3%
Vitamin K 2.4µg 2%
Calories 76kcal 34kcal 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 18IU 2%
Phosphorus 97mg 112mg 2%
Zinc 0.8mg 1.03mg 2%
Carbs 1.87g 6.79g 2%
Magnesium 30mg 20mg 2%
Folate 15µg 13µg 1%
Vitamin C 0.1mg 0%
Net carbs 1.57g 4.29g N/A
Sugar 0.62g 2.38g N/A
Sodium 7mg 9mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.011mg 0%
Threonine 0.402mg 0.134mg 0%
Isoleucine 0.435mg 0.111mg 0%
Leucine 0.713mg 0.189mg 0%
Lysine 0.452mg 0.134mg 0%
Methionine 0.108mg 0.033mg 0%
Phenylalanine 0.428mg 0.111mg 0%
Valine 0.446mg 0.145mg 0%
Histidine 0.221mg 0.056mg 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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +260.7%
Contains more FatsFats +875.5%
Contains more CarbsCarbs +263.1%
~equal in Water ~89.74g
~equal in Other ~0.74g

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.