Tofu vs. Rose hips — In-Depth Nutrition Comparison
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Significant differences between tofu and rose hips
- Tofu has more iron and calcium; however, rose hips are richer in vitamin C, fiber, vitamin A, vitamin E, vitamin K, manganese, vitamin B5, and magnesium.
- Rose hips cover your daily vitamin C needs 473% more than tofu.
- Rose hips have 5 times less iron than tofu. Tofu has 5.36mg of iron, while rose hips have 1.06mg.
- Rose hips have a higher glycemic index. The glycemic index of rose hips is 64, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Rose Hips, wild (Northern Plains Indians).
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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 | +107.1% |
| Contains more IronIron | +405.7% |
| Contains more CopperCopper | +70.8% |
| Contains more ZincZinc | +220% |
| Contains more PhosphorusPhosphorus | +59% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +130% |
| Contains more PotassiumPotassium | +254.5% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +68.6% |
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 B1Vitamin B1 | +406.3% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +140% |
| Contains more Vitamin CVitamin C | +425900% |
| Contains more Vitamin EVitamin E | +58300% |
| Contains more Vitamin B2Vitamin B2 | +219.2% |
| Contains more Vitamin B3Vitamin B3 | +566.7% |
| Contains more Vitamin B5Vitamin B5 | +1076.5% |
| Contains more Vitamin B6Vitamin B6 | +61.7% |
| Contains more Vitamin KVitamin K | +979.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +405% |
| Contains more FatsFats | +1305.9% |
| Contains more WaterWater | +44.1% |
| Contains more CarbsCarbs | +1943.9% |
| Contains more OtherOther | +63.9% |
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 0.1mg | 426mg | 473% |
| Fiber | 0.3g | 24.1g | 95% |
| Iron | 5.36mg | 1.06mg | 54% |
| Vitamin E | 0.01mg | 5.84mg | 39% |
| Vitamin A | 217µg | 24% | |
| Vitamin K | 2.4µg | 25.9µg | 20% |
| Polyunsaturated fat | 2.699g | 18% | |
| Calcium | 350mg | 169mg | 18% |
| Manganese | 0.605mg | 1.02mg | 18% |
| Selenium | 8.9µg | 16% | |
| Vitamin B5 | 0.068mg | 0.8mg | 15% |
| Protein | 8.08g | 1.6g | 13% |
| Carbs | 1.87g | 38.22g | 12% |
| Vitamin B2 | 0.052mg | 0.166mg | 9% |
| Copper | 0.193mg | 0.113mg | 9% |
| Potassium | 121mg | 429mg | 9% |
| Magnesium | 30mg | 69mg | 9% |
| Vitamin B3 | 0.195mg | 1.3mg | 7% |
| Fats | 4.78g | 0.34g | 7% |
| Phosphorus | 97mg | 61mg | 5% |
| Zinc | 0.8mg | 0.25mg | 5% |
| Vitamin B1 | 0.081mg | 0.016mg | 5% |
| Calories | 76kcal | 162kcal | 4% |
| Folate | 15µg | 3µg | 3% |
| Choline | 28.8mg | 12mg | 3% |
| Saturated fat | 0.691g | 3% | |
| Monounsaturated fat | 1.056g | 3% | |
| Vitamin B6 | 0.047mg | 0.076mg | 2% |
| Fructose | 1.16g | 1% | |
| Net carbs | 1.57g | 14.12g | N/A |
| Sugar | 0.62g | 2.58g | N/A |
| Sodium | 7mg | 4mg | 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% |
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%
140%
Minerals Daily Need Coverage Score
59%
38%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 1.96g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 49)
Which food is cheaper?
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Cholesterol?
Rose hips is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Rose hips contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Rose hips is lower in Saturated fat (difference - 0.691g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.