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  6. Tofu vs. Red cabbage

Tofu vs. Red cabbage — In-Depth Nutrition Comparison

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How are tofu and red cabbage different?

  • Tofu is higher in iron, calcium, copper, manganese, selenium, and phosphorus; however, red cabbage is richer in vitamin C, vitamin K, vitamin A, and vitamin B6.
  • Daily need coverage for vitamin C for red cabbage is 63% higher.
  • Tofu contains 15 times more selenium than red cabbage. While tofu contains 8.9µg of selenium, red cabbage contains only 0.6µg.
  • Tofu has a lower glycemic index (15) than red cabbage (32).

Tofu, raw, regular, prepared with calcium sulfate and Cabbage, red, raw are the varieties used in this article.

Infographic

Tofu vs Red cabbage 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
Tofu
9
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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +677.8%
Contains more IronIron +570%
Contains more CopperCopper +1035.3%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +223.3%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +149%
Contains more SeleniumSelenium +1383.3%
Contains more PotassiumPotassium +100.8%

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
Tofu
2
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% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin B1Vitamin B1 +26.6%
Contains more CholineCholine +68.4%
Contains more Vitamin CVitamin C +56900%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +114.4%
Contains more Vitamin B5Vitamin B5 +116.2%
Contains more Vitamin B6Vitamin B6 +344.7%
Contains more Vitamin KVitamin K +1491.7%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Red cabbage DV% diff.
Vitamin C 0.1mg 57mg 63%
Iron 5.36mg 0.8mg 57%
Calcium 350mg 45mg 31%
Vitamin K 2.4µg 38.2µg 30%
Copper 0.193mg 0.017mg 20%
Polyunsaturated fat 2.699g 0.08g 17%
Manganese 0.605mg 0.243mg 16%
Selenium 8.9µg 0.6µg 15%
Protein 8.08g 1.43g 13%
Vitamin B6 0.047mg 0.209mg 12%
Phosphorus 97mg 30mg 10%
Fiber 0.3g 2.1g 7%
Fats 4.78g 0.16g 7%
Vitamin A 56µg 6%
Zinc 0.8mg 0.22mg 5%
Potassium 121mg 243mg 4%
Saturated fat 0.691g 0.021g 3%
Magnesium 30mg 16mg 3%
Monounsaturated fat 1.056g 0.012g 3%
Vitamin B5 0.068mg 0.147mg 2%
Choline 28.8mg 17.1mg 2%
Calories 76kcal 31kcal 2%
Fructose 1.48g 2%
Carbs 1.87g 7.37g 2%
Vitamin B3 0.195mg 0.418mg 1%
Vitamin B2 0.052mg 0.069mg 1%
Vitamin B1 0.081mg 0.064mg 1%
Sodium 7mg 27mg 1%
Folate 15µg 18µg 1%
Vitamin E 0.01mg 0.11mg 1%
Net carbs 1.57g 5.27g N/A
Sugar 0.62g 3.83g N/A
Tryptophan 0.12mg 0.012mg 0%
Threonine 0.402mg 0.039mg 0%
Isoleucine 0.435mg 0.034mg 0%
Leucine 0.713mg 0.046mg 0%
Lysine 0.452mg 0.049mg 0%
Methionine 0.108mg 0.014mg 0%
Phenylalanine 0.428mg 0.036mg 0%
Valine 0.446mg 0.048mg 0%
Histidine 0.221mg 0.024mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +465%
Contains more FatsFats +2887.5%
Contains more CarbsCarbs +294.1%
~equal in Water ~90.39g
~equal in Other ~0.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +8700%
Contains more Poly. FatPolyunsaturated fat +3273.8%
Contains less Sat. FatSaturated fat -97%

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.