Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tofu vs. Oregano — In-Depth Nutrition Comparison

Compare

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
2
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 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains less SodiumSodium -72%
Contains more SeleniumSelenium +97.8%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +356.3%
Contains more PotassiumPotassium +941.3%
Contains more IronIron +586.6%
Contains more CopperCopper +228%
Contains more ZincZinc +236.3%
Contains more PhosphorusPhosphorus +52.6%
Contains more ManganeseManganese +724.8%

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
0
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% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Oregano
11
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 7.7% 102% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin CVitamin C +2200%
Contains more Vitamin AVitamin A +1901.2%
Contains more Vitamin EVitamin E +182500%
Contains more Vitamin B1Vitamin B1 +118.5%
Contains more Vitamin B2Vitamin B2 +915.4%
Contains more Vitamin B3Vitamin B3 +2279.5%
Contains more Vitamin B5Vitamin B5 +1254.4%
Contains more Vitamin B6Vitamin B6 +2121.3%
Contains more Vitamin KVitamin K +25804.2%
Contains more FolateFolate +1480%
Contains more CholineCholine +12.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +11.7%
Contains more WaterWater +751.5%
Contains more ProteinProtein +11.4%
Contains more CarbsCarbs +3585.6%
Contains more OtherOther +993.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
3
16% 24% 61%
Saturated Fat: Sat. Fat 0.691 g
Monounsaturated Fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
43% 20% 38%
Saturated Fat: Sat. Fat 1.551 g
Monounsaturated Fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated Fat -55.4%
Contains more Mono. FatMonounsaturated Fat +47.5%
Contains more Poly. FatPolyunsaturated fat +97.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 76kcal 265kcal Oregano
Protein 8.08g 9g Oregano
Fats 4.78g 4.28g Tofu
Vitamin C 0.1mg 2.3mg Oregano
Net carbs 1.57g 26.42g Oregano
Carbs 1.87g 68.92g Oregano
Magnesium 30mg 270mg Oregano
Calcium 350mg 1597mg Oregano
Potassium 121mg 1260mg Oregano
Iron 5.36mg 36.8mg Oregano
Sugar 0.62g 4.09g Tofu
Fiber 0.3g 42.5g Oregano
Copper 0.193mg 0.633mg Oregano
Zinc 0.8mg 2.69mg Oregano
Phosphorus 97mg 148mg Oregano
Sodium 7mg 25mg Tofu
Vitamin A 85IU 1701IU Oregano
Vitamin A RAE 85µg Oregano
Vitamin E 0.01mg 18.26mg Oregano
Manganese 0.605mg 4.99mg Oregano
Selenium 8.9µg 4.5µg Tofu
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
Vitamin K 2.4µg 621.7µg Oregano
Folate 15µg 237µg Oregano
Choline 28.8mg 32.3mg Oregano
Saturated Fat 0.691g 1.551g Tofu
Monounsaturated Fat 1.056g 0.716g Tofu
Polyunsaturated fat 2.699g 1.369g Tofu
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
Fructose 1.13g Oregano
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 Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Tofu
213%
Oregano
Minerals Daily Need Coverage Score
59%
Tofu
319%
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

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. 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.