Tofu vs. Poblano — In-Depth Nutrition Comparison
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A recap on differences between tofu and poblano
- Poblano is higher than tofu in vitamin A, vitamin B6, vitamin B2, fiber, iron, potassium, vitamin B3, vitamin B5, copper, and manganese.
- Poblano covers your daily vitamin A needs 407% more than tofu.
Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Peppers, ancho, dried.
Infographic
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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 | +473.8% |
| Contains less SodiumSodium | -83.7% |
| Contains more SeleniumSelenium | +206.9% |
| Contains more MagnesiumMagnesium | +276.7% |
| Contains more PotassiumPotassium | +1892.6% |
| Contains more IronIron | +103.9% |
| Contains more CopperCopper | +163.2% |
| Contains more ZincZinc | +77.5% |
| Contains more PhosphorusPhosphorus | +107.2% |
| Contains more ManganeseManganese | +111.4% |
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 KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1900% |
| Contains more Vitamin B1Vitamin B1 | +121% |
| Contains more Vitamin B2Vitamin B2 | +4236.5% |
| Contains more Vitamin B3Vitamin B3 | +3183.6% |
| Contains more Vitamin B5Vitamin B5 | +2830.9% |
| Contains more Vitamin B6Vitamin B6 | +7421.3% |
| Contains more FolateFolate | +360% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +273.6% |
| Contains more ProteinProtein | +46.8% |
| Contains more FatsFats | +71.5% |
| Contains more CarbsCarbs | +2649.7% |
| Contains more OtherOther | +718.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -15.7% |
| Contains more Mono. FatMonounsaturated fat | +114.6% |
| Contains more Poly. FatPolyunsaturated fat | +67.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B6 | 0.047mg | 3.535mg | 268% |
| Vitamin B2 | 0.052mg | 2.255mg | 169% |
| Vitamin A | 1022µg | 114% | |
| Fiber | 0.3g | 21.6g | 85% |
| Iron | 5.36mg | 10.93mg | 70% |
| Potassium | 121mg | 2411mg | 67% |
| Vitamin B5 | 0.068mg | 1.993mg | 39% |
| Vitamin B3 | 0.195mg | 6.403mg | 39% |
| Copper | 0.193mg | 0.508mg | 35% |
| Manganese | 0.605mg | 1.279mg | 29% |
| Calcium | 350mg | 61mg | 29% |
| Magnesium | 30mg | 113mg | 20% |
| Carbs | 1.87g | 51.42g | 17% |
| Phosphorus | 97mg | 201mg | 15% |
| Folate | 15µg | 69µg | 14% |
| Polyunsaturated fat | 2.699g | 4.511g | 12% |
| Selenium | 8.9µg | 2.9µg | 11% |
| Calories | 76kcal | 281kcal | 10% |
| Protein | 8.08g | 11.86g | 8% |
| Vitamin B1 | 0.081mg | 0.179mg | 8% |
| Zinc | 0.8mg | 1.42mg | 6% |
| Fats | 4.78g | 8.2g | 5% |
| Choline | 28.8mg | 5% | |
| Sodium | 7mg | 43mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin C | 0.1mg | 2mg | 2% |
| Saturated fat | 0.691g | 0.82g | 1% |
| Monounsaturated fat | 1.056g | 0.492g | 1% |
| Net carbs | 1.57g | 29.82g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.155mg | 0% |
| Threonine | 0.402mg | 0.425mg | 0% |
| Isoleucine | 0.435mg | 0.373mg | 0% |
| Leucine | 0.713mg | 0.605mg | 0% |
| Lysine | 0.452mg | 0.515mg | 0% |
| Methionine | 0.108mg | 0.142mg | 0% |
| Phenylalanine | 0.428mg | 0.361mg | 0% |
| Valine | 0.446mg | 0.489mg | 0% |
| Histidine | 0.221mg | 0.232mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
155%
Minerals Daily Need Coverage Score
59%
120%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.129g)
Which food is cheaper?
Tofu is cheaper (difference - $7)
Which food is lower in Sugar?
Poblano is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Poblano is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)