Tofu vs. Scallion — In-Depth Nutrition Comparison
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How are tofu and scallion different?
- Tofu is richer in iron, calcium, manganese, selenium, and copper, while scallion is higher in vitamin K, vitamin C, vitamin A, folate, and fiber.
- Scallion covers your daily need for vitamin K, 171% more than tofu.
- Tofu contains 15 times more selenium than scallion. Tofu contains 8.9µg of selenium, while scallion contains 0.6µg.
- Scallion has a higher glycemic index (32) than tofu (15).
Tofu, raw, regular, prepared with calcium sulfate and Onions, spring or scallions (includes tops and bulb), raw types were used in this article.
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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 | +50% |
| Contains more CalciumCalcium | +386.1% |
| Contains more IronIron | +262.2% |
| Contains more CopperCopper | +132.5% |
| Contains more ZincZinc | +105.1% |
| Contains more PhosphorusPhosphorus | +162.2% |
| Contains less SodiumSodium | -56.3% |
| Contains more ManganeseManganese | +278.1% |
| Contains more SeleniumSelenium | +1383.3% |
| Contains more PotassiumPotassium | +128.1% |
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 B1Vitamin B1 | +47.3% |
| Contains more CholineCholine | +405.3% |
| Contains more Vitamin CVitamin C | +18700% |
| Contains more Vitamin EVitamin E | +5400% |
| Contains more Vitamin B2Vitamin B2 | +53.8% |
| Contains more Vitamin B3Vitamin B3 | +169.2% |
| Contains more Vitamin B5Vitamin B5 | +10.3% |
| Contains more Vitamin B6Vitamin B6 | +29.8% |
| Contains more Vitamin KVitamin K | +8525% |
| Contains more FolateFolate | +326.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.4µg | 207µg | 171% |
| Iron | 5.36mg | 1.48mg | 49% |
| Calcium | 350mg | 72mg | 28% |
| Vitamin C | 0.1mg | 18.8mg | 21% |
| Manganese | 0.605mg | 0.16mg | 19% |
| Polyunsaturated fat | 2.699g | 0.074g | 18% |
| Selenium | 8.9µg | 0.6µg | 15% |
| Protein | 8.08g | 1.83g | 13% |
| Copper | 0.193mg | 0.083mg | 12% |
| Folate | 15µg | 64µg | 12% |
| Fiber | 0.3g | 2.6g | 9% |
| Phosphorus | 97mg | 37mg | 9% |
| Fats | 4.78g | 0.19g | 7% |
| Vitamin A | 50µg | 6% | |
| Potassium | 121mg | 276mg | 5% |
| Vitamin E | 0.01mg | 0.55mg | 4% |
| Choline | 28.8mg | 5.7mg | 4% |
| Zinc | 0.8mg | 0.39mg | 4% |
| Saturated fat | 0.691g | 0.032g | 3% |
| Monounsaturated fat | 1.056g | 0.027g | 3% |
| Calories | 76kcal | 32kcal | 2% |
| Vitamin B1 | 0.081mg | 0.055mg | 2% |
| Vitamin B3 | 0.195mg | 0.525mg | 2% |
| Vitamin B2 | 0.052mg | 0.08mg | 2% |
| Magnesium | 30mg | 20mg | 2% |
| Carbs | 1.87g | 7.34g | 2% |
| Vitamin B6 | 0.047mg | 0.061mg | 1% |
| Net carbs | 1.57g | 4.74g | N/A |
| Sugar | 0.62g | 2.33g | N/A |
| Sodium | 7mg | 16mg | 0% |
| Vitamin B5 | 0.068mg | 0.075mg | 0% |
| Tryptophan | 0.12mg | 0.02mg | 0% |
| Threonine | 0.402mg | 0.072mg | 0% |
| Isoleucine | 0.435mg | 0.077mg | 0% |
| Leucine | 0.713mg | 0.109mg | 0% |
| Lysine | 0.452mg | 0.091mg | 0% |
| Methionine | 0.108mg | 0.02mg | 0% |
| Phenylalanine | 0.428mg | 0.059mg | 0% |
| Valine | 0.446mg | 0.081mg | 0% |
| Histidine | 0.221mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +341.5% |
| Contains more FatsFats | +2415.8% |
| Contains more CarbsCarbs | +292.5% |
| Contains more OtherOther | +12.5% |
~equal in
Water
~89.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3811.1% |
| Contains more Poly. FatPolyunsaturated fat | +3547.3% |
| Contains less Sat. FatSaturated fat | -95.4% |