Tofu vs. Nori — In-Depth Nutrition Comparison
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Summary of differences between tofu and nori
- Tofu has more iron, calcium, and selenium; however, nori is higher in vitamin A, vitamin C, folate, vitamin B2, manganese, vitamin B5, and vitamin B6.
- Nori covers your daily need for vitamin A, 102% more than tofu.
- Tofu has 13 times more selenium than nori. While tofu has 8.9µg of selenium, nori has only 0.7µg.
These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Seaweed, laver, raw.
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 | +1400% |
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +197.8% |
| Contains more PhosphorusPhosphorus | +67.2% |
| Contains less SodiumSodium | -85.4% |
| Contains more SeleniumSelenium | +1171.4% |
| Contains more PotassiumPotassium | +194.2% |
| Contains more CopperCopper | +36.8% |
| Contains more ZincZinc | +31.3% |
| Contains more ManganeseManganese | +63.3% |
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 CholineCholine | +176.9% |
| Contains more Vitamin CVitamin C | +38900% |
| Contains more Vitamin EVitamin E | +9900% |
| Contains more Vitamin B1Vitamin B1 | +21% |
| Contains more Vitamin B2Vitamin B2 | +757.7% |
| Contains more Vitamin B3Vitamin B3 | +653.8% |
| Contains more Vitamin B5Vitamin B5 | +666.2% |
| Contains more Vitamin B6Vitamin B6 | +238.3% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more FolateFolate | +873.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 1.8mg | 45% |
| Vitamin C | 0.1mg | 39mg | 43% |
| Folate | 15µg | 146µg | 33% |
| Vitamin B2 | 0.052mg | 0.446mg | 30% |
| Vitamin A | 260µg | 29% | |
| Calcium | 350mg | 70mg | 28% |
| Polyunsaturated fat | 2.699g | 0.11g | 17% |
| Manganese | 0.605mg | 0.988mg | 17% |
| Selenium | 8.9µg | 0.7µg | 15% |
| Vitamin B6 | 0.047mg | 0.159mg | 9% |
| Vitamin B5 | 0.068mg | 0.521mg | 9% |
| Vitamin B3 | 0.195mg | 1.47mg | 8% |
| Copper | 0.193mg | 0.264mg | 8% |
| Potassium | 121mg | 356mg | 7% |
| Vitamin E | 0.01mg | 1mg | 7% |
| Magnesium | 30mg | 2mg | 7% |
| Fats | 4.78g | 0.28g | 7% |
| Phosphorus | 97mg | 58mg | 6% |
| Protein | 8.08g | 5.81g | 5% |
| Choline | 28.8mg | 10.4mg | 3% |
| Saturated fat | 0.691g | 0.061g | 3% |
| Monounsaturated fat | 1.056g | 0.025g | 3% |
| Zinc | 0.8mg | 1.05mg | 2% |
| Sodium | 7mg | 48mg | 2% |
| Calories | 76kcal | 35kcal | 2% |
| Vitamin B1 | 0.081mg | 0.098mg | 1% |
| Vitamin K | 2.4µg | 4µg | 1% |
| Carbs | 1.87g | 5.11g | 1% |
| Net carbs | 1.57g | 4.81g | N/A |
| Sugar | 0.62g | 0.49g | N/A |
| Fiber | 0.3g | 0.3g | 0% |
| Tryptophan | 0.12mg | 0.043mg | 0% |
| Threonine | 0.402mg | 0.232mg | 0% |
| Isoleucine | 0.435mg | 0.259mg | 0% |
| Leucine | 0.713mg | 0.501mg | 0% |
| Lysine | 0.452mg | 0.222mg | 0% |
| Methionine | 0.108mg | 0.145mg | 0% |
| Phenylalanine | 0.428mg | 0.273mg | 0% |
| Valine | 0.446mg | 0.402mg | 0% |
| Histidine | 0.221mg | 0.14mg | 0% |
| Omega-3 - EPA | 0g | 0.08g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +39.1% |
| Contains more FatsFats | +1607.1% |
| Contains more CarbsCarbs | +173.3% |
| Contains more OtherOther | +423.6% |
~equal in
Water
~85.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4124% |
| Contains more Poly. FatPolyunsaturated fat | +2353.6% |
| Contains less Sat. FatSaturated fat | -91.2% |