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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 B6, and Fiber.
  • Daily need coverage for Vitamin C from 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, 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
:
1
Red cabbage
Red cabbage
Contains more Calcium +677.8%
Contains more Iron +570%
Contains more Magnesium +87.5%
Contains more Phosphorus +223.3%
Contains less Sodium -74.1%
Contains more Zinc +263.6%
Contains more Copper +1035.3%
Contains more Manganese +149%
Contains more Selenium +1383.3%
Contains more Potassium +100.8%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains more Calcium +677.8%
Contains more Iron +570%
Contains more Magnesium +87.5%
Contains more Phosphorus +223.3%
Contains less Sodium -74.1%
Contains more Zinc +263.6%
Contains more Copper +1035.3%
Contains more Manganese +149%
Contains more Selenium +1383.3%
Contains more Potassium +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
1
:
9
Red cabbage
Red cabbage
Contains more Vitamin B1 +26.6%
Contains more Vitamin A +1212.9%
Contains more Vitamin E +1000%
Contains more Vitamin C +56900%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +114.4%
Contains more Vitamin B5 +116.2%
Contains more Vitamin B6 +344.7%
Contains more Folate +20%
Contains more Vitamin K +1491.7%
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%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin B1 +26.6%
Contains more Vitamin A +1212.9%
Contains more Vitamin E +1000%
Contains more Vitamin C +56900%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +114.4%
Contains more Vitamin B5 +116.2%
Contains more Vitamin B6 +344.7%
Contains more Folate +20%
Contains more Vitamin K +1491.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Red cabbage
Red cabbage
Contains more Protein +465%
Contains more Fats +2887.5%
Contains more Other +10.8%
Contains more Carbs +294.1%
Equal in Water - 90.39
Equal in Other - 0.65
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
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Protein +465%
Contains more Fats +2887.5%
Contains more Other +10.8%
Contains more Carbs +294.1%
Equal in Water - 90.39
Equal in Other - 0.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Red cabbage
Red cabbage
Contains more Monounsaturated Fat +8700%
Contains more Polyunsaturated fat +3273.8%
Contains less Saturated Fat -97%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Contains more Monounsaturated Fat +8700%
Contains more Polyunsaturated fat +3273.8%
Contains less Saturated Fat -97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Red cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Red cabbage Opinion
Net carbs 1.57g 5.27g Red cabbage
Protein 8.08g 1.43g Tofu
Fats 4.78g 0.16g Tofu
Carbs 1.87g 7.37g Red cabbage
Calories 76kcal 31kcal Tofu
Fructose 1.48g Red cabbage
Sugar 0.62g 3.83g Tofu
Fiber 0.3g 2.1g Red cabbage
Calcium 350mg 45mg Tofu
Iron 5.36mg 0.8mg Tofu
Magnesium 30mg 16mg Tofu
Phosphorus 97mg 30mg Tofu
Potassium 121mg 243mg Red cabbage
Sodium 7mg 27mg Tofu
Zinc 0.8mg 0.22mg Tofu
Copper 0.193mg 0.017mg Tofu
Manganese 0.605mg 0.243mg Tofu
Selenium 8.9µg 0.6µg Tofu
Vitamin A 85IU 1116IU Red cabbage
Vitamin A RAE 56µg Red cabbage
Vitamin E 0.01mg 0.11mg Red cabbage
Vitamin C 0.1mg 57mg Red cabbage
Vitamin B1 0.081mg 0.064mg Tofu
Vitamin B2 0.052mg 0.069mg Red cabbage
Vitamin B3 0.195mg 0.418mg Red cabbage
Vitamin B5 0.068mg 0.147mg Red cabbage
Vitamin B6 0.047mg 0.209mg Red cabbage
Folate 15µg 18µg Red cabbage
Vitamin K 2.4µg 38.2µg Red cabbage
Tryptophan 0.12mg 0.012mg Tofu
Threonine 0.402mg 0.039mg Tofu
Isoleucine 0.435mg 0.034mg Tofu
Leucine 0.713mg 0.046mg Tofu
Lysine 0.452mg 0.049mg Tofu
Methionine 0.108mg 0.014mg Tofu
Phenylalanine 0.428mg 0.036mg Tofu
Valine 0.446mg 0.048mg Tofu
Histidine 0.221mg 0.024mg Tofu
Saturated Fat 0.691g 0.021g Red cabbage
Monounsaturated Fat 1.056g 0.012g Tofu
Polyunsaturated fat 2.699g 0.08g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Red cabbage
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 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%
Tofu
39%
Red cabbage
Minerals Daily Need Coverage Score
59%
Tofu
14%
Red cabbage

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.21g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.67g)
Which food is richer in vitamins?
Red cabbage
Red cabbage 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. 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.