Tofu vs. Parsnip — In-Depth Nutrition Comparison
Compare
A recap on differences between tofu and parsnip
- Tofu is higher in iron, calcium, selenium, and copper, yet parsnip is higher in vitamin C, fiber, vitamin K, folate, vitamin B5, and vitamin E.
- Tofu covers your daily iron needs 60% more than parsnip.
- Tofu contains 10 times more calcium than parsnip. While tofu contains 350mg of calcium, parsnip contains only 36mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Parsnips, raw.
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.
| Contains more CalciumCalcium | +872.2% |
| Contains more IronIron | +808.5% |
| Contains more CopperCopper | +60.8% |
| Contains more ZincZinc | +35.6% |
| Contains more PhosphorusPhosphorus | +36.6% |
| Contains less SodiumSodium | -30% |
| Contains more SeleniumSelenium | +394.4% |
| Contains more PotassiumPotassium | +209.9% |
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 | +∞% |
| Contains more Vitamin CVitamin C | +16900% |
| Contains more Vitamin EVitamin E | +14800% |
| Contains more Vitamin B1Vitamin B1 | +11.1% |
| Contains more Vitamin B3Vitamin B3 | +259% |
| Contains more Vitamin B5Vitamin B5 | +782.4% |
| Contains more Vitamin B6Vitamin B6 | +91.5% |
| Contains more Vitamin KVitamin K | +837.5% |
| Contains more FolateFolate | +346.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.59mg | 60% |
| Calcium | 350mg | 36mg | 31% |
| Vitamin C | 0.1mg | 17mg | 19% |
| Polyunsaturated fat | 2.699g | 0.047g | 18% |
| Fiber | 0.3g | 4.9g | 18% |
| Vitamin K | 2.4µg | 22.5µg | 17% |
| Protein | 8.08g | 1.2g | 14% |
| Folate | 15µg | 67µg | 13% |
| Selenium | 8.9µg | 1.8µg | 13% |
| Vitamin B5 | 0.068mg | 0.6mg | 11% |
| Vitamin E | 0.01mg | 1.49mg | 10% |
| Copper | 0.193mg | 0.12mg | 8% |
| Potassium | 121mg | 375mg | 7% |
| Fats | 4.78g | 0.3g | 7% |
| Carbs | 1.87g | 17.99g | 5% |
| Choline | 28.8mg | 5% | |
| Phosphorus | 97mg | 71mg | 4% |
| Vitamin B3 | 0.195mg | 0.7mg | 3% |
| Vitamin B6 | 0.047mg | 0.09mg | 3% |
| Saturated fat | 0.691g | 0.05g | 3% |
| Manganese | 0.605mg | 0.56mg | 2% |
| Zinc | 0.8mg | 0.59mg | 2% |
| Monounsaturated fat | 1.056g | 0.112g | 2% |
| Vitamin B1 | 0.081mg | 0.09mg | 1% |
| Calories | 76kcal | 75kcal | 0% |
| Net carbs | 1.57g | 13.09g | N/A |
| Magnesium | 30mg | 29mg | 0% |
| Sugar | 0.62g | 4.8g | N/A |
| Sodium | 7mg | 10mg | 0% |
| Vitamin B2 | 0.052mg | 0.05mg | 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 | +573.3% |
| Contains more FatsFats | +1493.3% |
| Contains more CarbsCarbs | +862% |
| Contains more OtherOther | +36.1% |
~equal in
Water
~79.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +842.9% |
| Contains more Poly. FatPolyunsaturated fat | +5642.6% |
| Contains less Sat. FatSaturated fat | -92.8% |