Tofu vs. Nutmeg — In-Depth Nutrition Comparison
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Important differences between tofu and nutmeg
- Tofu has more iron and calcium; however, nutmeg has more manganese, copper, fiber, magnesium, vitamin B1, phosphorus, and folate.
- Nutmeg's daily need coverage for saturated fat is 126% more.
- Tofu has 2 times more calcium than nutmeg. Tofu has 350mg of calcium, while nutmeg has 184mg.
- Tofu is lower in saturated fat.
- Tofu has a higher glycemic index than nutmeg.
The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Spices, nutmeg, ground.
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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 CalciumCalcium | +90.2% |
| Contains more IronIron | +76.3% |
| Contains less SodiumSodium | -56.3% |
| Contains more SeleniumSelenium | +456.3% |
| Contains more MagnesiumMagnesium | +510% |
| Contains more PotassiumPotassium | +189.3% |
| Contains more CopperCopper | +432.1% |
| Contains more ZincZinc | +168.8% |
| Contains more PhosphorusPhosphorus | +119.6% |
| Contains more ManganeseManganese | +379.3% |
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 Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +227.3% |
| Contains more Vitamin CVitamin C | +2900% |
| Contains more Vitamin B1Vitamin B1 | +327.2% |
| Contains more Vitamin B3Vitamin B3 | +566.2% |
| Contains more Vitamin B6Vitamin B6 | +240.4% |
| Contains more FolateFolate | +406.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.691g | 25.94g | 115% |
| Manganese | 0.605mg | 2.9mg | 100% |
| Copper | 0.193mg | 1.027mg | 93% |
| Fiber | 0.3g | 20.8g | 82% |
| Fats | 4.78g | 36.31g | 49% |
| Magnesium | 30mg | 183mg | 36% |
| Iron | 5.36mg | 3.04mg | 29% |
| Calories | 76kcal | 525kcal | 22% |
| Vitamin B1 | 0.081mg | 0.346mg | 22% |
| Calcium | 350mg | 184mg | 17% |
| Phosphorus | 97mg | 213mg | 17% |
| Carbs | 1.87g | 49.29g | 16% |
| Polyunsaturated fat | 2.699g | 0.35g | 16% |
| Folate | 15µg | 76µg | 15% |
| Selenium | 8.9µg | 1.6µg | 13% |
| Zinc | 0.8mg | 2.15mg | 12% |
| Vitamin B6 | 0.047mg | 0.16mg | 9% |
| Vitamin B3 | 0.195mg | 1.299mg | 7% |
| Potassium | 121mg | 350mg | 7% |
| Monounsaturated fat | 1.056g | 3.22g | 5% |
| Protein | 8.08g | 5.84g | 4% |
| Choline | 28.8mg | 8.8mg | 4% |
| Vitamin C | 0.1mg | 3mg | 3% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Vitamin A | 5µg | 1% | |
| Vitamin B5 | 0.068mg | 1% | |
| Net carbs | 1.57g | 28.49g | N/A |
| Sugar | 0.62g | 2.99g | N/A |
| Sodium | 7mg | 16mg | 0% |
| Vitamin E | 0.01mg | 0mg | 0% |
| Vitamin B2 | 0.052mg | 0.057mg | 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
| Contains more ProteinProtein | +38.4% |
| Contains more WaterWater | +1257.1% |
| Contains more FatsFats | +659.6% |
| Contains more CarbsCarbs | +2535.8% |
| Contains more OtherOther | +223.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Poly. FatPolyunsaturated fat | +671.1% |
| Contains more Mono. FatMonounsaturated fat | +204.9% |