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Tofu vs Oregano - In-Depth Nutrition Comparison

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The main differences between Tofu and Oregano

  • Oregano is richer than Tofu in Vitamin K, Iron, Manganese, Fiber, Calcium, Vitamin E , Vitamin B6, Magnesium, Folate, and Copper.
  • Daily need coverage for Vitamin K from Oregano is 516% higher.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Spices, oregano, dried.

Infographic

Tofu vs Oregano 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
Tofu
1
:
7
Oregano
Oregano
Contains less Sodium -72%
Contains more Calcium +356.3%
Contains more Iron +586.6%
Contains more Magnesium +800%
Contains more Phosphorus +52.6%
Contains more Potassium +941.3%
Contains more Zinc +236.3%
Contains more Copper +228%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 201% 22% 42% 11% 1% 22% 65%
Oregano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Contains less Sodium -72%
Contains more Calcium +356.3%
Contains more Iron +586.6%
Contains more Magnesium +800%
Contains more Phosphorus +52.6%
Contains more Potassium +941.3%
Contains more Zinc +236.3%
Contains more Copper +228%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
Tofu
0
:
10
Oregano
Oregano
Contains more Vitamin A +1901.2%
Contains more Vitamin E +182500%
Contains more Vitamin C +2200%
Contains more Vitamin B1 +118.5%
Contains more Vitamin B2 +915.4%
Contains more Vitamin B3 +2279.5%
Contains more Vitamin B5 +1254.4%
Contains more Vitamin B6 +2121.3%
Contains more Folate +1480%
Contains more Vitamin K +25804.2%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Oregano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Contains more Vitamin A +1901.2%
Contains more Vitamin E +182500%
Contains more Vitamin C +2200%
Contains more Vitamin B1 +118.5%
Contains more Vitamin B2 +915.4%
Contains more Vitamin B3 +2279.5%
Contains more Vitamin B5 +1254.4%
Contains more Vitamin B6 +2121.3%
Contains more Folate +1480%
Contains more Vitamin K +25804.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Oregano
Oregano
Contains more Fats +11.7%
Contains more Water +751.5%
Contains more Protein +11.4%
Contains more Carbs +3585.6%
Contains more Other +993.1%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Oregano
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more Fats +11.7%
Contains more Water +751.5%
Contains more Protein +11.4%
Contains more Carbs +3585.6%
Contains more Other +993.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
:
0
Oregano
Oregano
Contains less Saturated Fat -55.4%
Contains more Monounsaturated Fat +47.5%
Contains more Polyunsaturated fat +97.2%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Oregano
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Contains less Saturated Fat -55.4%
Contains more Monounsaturated Fat +47.5%
Contains more Polyunsaturated fat +97.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Oregano
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Oregano Opinion
Net carbs 1.57g 26.42g Oregano
Protein 8.08g 9g Oregano
Fats 4.78g 4.28g Tofu
Carbs 1.87g 68.92g Oregano
Calories 76kcal 265kcal Oregano
Fructose 1.13g Oregano
Sugar 0.62g 4.09g Tofu
Fiber 0.3g 42.5g Oregano
Calcium 350mg 1597mg Oregano
Iron 5.36mg 36.8mg Oregano
Magnesium 30mg 270mg Oregano
Phosphorus 97mg 148mg Oregano
Potassium 121mg 1260mg Oregano
Sodium 7mg 25mg Tofu
Zinc 0.8mg 2.69mg Oregano
Copper 0.193mg 0.633mg Oregano
Vitamin A 85IU 1701IU Oregano
Vitamin A RAE 85µg Oregano
Vitamin E 0.01mg 18.26mg Oregano
Vitamin C 0.1mg 2.3mg Oregano
Vitamin B1 0.081mg 0.177mg Oregano
Vitamin B2 0.052mg 0.528mg Oregano
Vitamin B3 0.195mg 4.64mg Oregano
Vitamin B5 0.068mg 0.921mg Oregano
Vitamin B6 0.047mg 1.044mg Oregano
Folate 15µg 237µg Oregano
Vitamin K 2.4µg 621.7µg Oregano
Tryptophan 0.12mg 0.203mg Oregano
Threonine 0.402mg 0.322mg Tofu
Isoleucine 0.435mg 0.441mg Oregano
Leucine 0.713mg 0.78mg Oregano
Lysine 0.452mg 0.5mg Oregano
Methionine 0.108mg 0.127mg Oregano
Phenylalanine 0.428mg 0.449mg Oregano
Valine 0.446mg 0.585mg Oregano
Histidine 0.221mg 0.144mg Tofu
Saturated Fat 0.691g 1.551g Tofu
Monounsaturated Fat 1.056g 0.716g Tofu
Polyunsaturated fat 2.699g 1.369g Tofu
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Oregano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
6%
Tofu
230%
Oregano
Minerals Daily Need Coverage Score
58%
Tofu
314%
Oregano

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.47g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.86g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4.6)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.