Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tofu vs. Rosemary — In-Depth Nutrition Comparison

Compare

Significant differences between Tofu and Rosemary

  • The amount of Fiber, Vitamin C, Folate, Vitamin B6, Iron, Potassium, Manganese, Vitamin B5, Magnesium, and Copper in Rosemary is higher than in Tofu.
  • Rosemary covers your daily Fiber needs 55% more than Tofu.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Rosemary, fresh.

Infographic

Tofu vs Rosemary 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
4
:
Contains more Calcium +10.4%
Contains more Phosphorus +47%
Contains less Sodium -73.1%
Contains more Iron +24.1%
Contains more Magnesium +203.3%
Contains more Potassium +452.1%
Contains more Zinc +16.3%
Contains more Copper +56%
Contains more Manganese +58.7%
Equal in Calcium - 317
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Contains more Calcium +10.4%
Contains more Phosphorus +47%
Contains less Sodium -73.1%
Contains more Iron +24.1%
Contains more Magnesium +203.3%
Contains more Potassium +452.1%
Contains more Zinc +16.3%
Contains more Copper +56%
Contains more Manganese +58.7%
Equal in Calcium - 317

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
4
:
Contains more Vitamin B1 +125%
Contains more Vitamin A +3340%
Contains more Vitamin C +21700%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +367.7%
Contains more Vitamin B5 +1082.4%
Contains more Vitamin B6 +614.9%
Contains more Folate +626.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 16% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0% 0%
Contains more Vitamin B1 +125%
Contains more Vitamin A +3340%
Contains more Vitamin C +21700%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +367.7%
Contains more Vitamin B5 +1082.4%
Contains more Vitamin B6 +614.9%
Contains more Folate +626.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
2
:
Contains more Protein +144.1%
Contains more Water +24.8%
Contains more Fats +22.6%
Contains more Carbs +1007%
Contains more Other +227.8%
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more Protein +144.1%
Contains more Water +24.8%
Contains more Fats +22.6%
Contains more Carbs +1007%
Contains more Other +227.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
Contains less Saturated Fat -75.7%
Contains more Polyunsaturated fat +199.6%
Equal in Monounsaturated Fat - 1.16
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Contains less Saturated Fat -75.7%
Contains more Polyunsaturated fat +199.6%
Equal in Monounsaturated Fat - 1.16

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Rosemary Opinion
Net carbs 1.57g 6.6g Rosemary
Protein 8.08g 3.31g Tofu
Fats 4.78g 5.86g Rosemary
Carbs 1.87g 20.7g Rosemary
Calories 76kcal 131kcal Rosemary
Sugar 0.62g Rosemary
Fiber 0.3g 14.1g Rosemary
Calcium 350mg 317mg Tofu
Iron 5.36mg 6.65mg Rosemary
Magnesium 30mg 91mg Rosemary
Phosphorus 97mg 66mg Tofu
Potassium 121mg 668mg Rosemary
Sodium 7mg 26mg Tofu
Zinc 0.8mg 0.93mg Rosemary
Copper 0.193mg 0.301mg Rosemary
Manganese 0.605mg 0.96mg Rosemary
Selenium 8.9µg Tofu
Vitamin A 85IU 2924IU Rosemary
Vitamin A RAE 146µg Rosemary
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg 21.8mg Rosemary
Vitamin B1 0.081mg 0.036mg Tofu
Vitamin B2 0.052mg 0.152mg Rosemary
Vitamin B3 0.195mg 0.912mg Rosemary
Vitamin B5 0.068mg 0.804mg Rosemary
Vitamin B6 0.047mg 0.336mg Rosemary
Folate 15µg 109µg Rosemary
Choline 28.8mg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg 0.051mg Tofu
Threonine 0.402mg 0.136mg Tofu
Isoleucine 0.435mg 0.136mg Tofu
Leucine 0.713mg 0.249mg Tofu
Lysine 0.452mg 0.143mg Tofu
Methionine 0.108mg 0.047mg Tofu
Phenylalanine 0.428mg 0.169mg Tofu
Valine 0.446mg 0.165mg Tofu
Histidine 0.221mg 0.066mg Tofu
Saturated Fat 0.691g 2.838g Tofu
Monounsaturated Fat 1.056g 1.16g Rosemary
Polyunsaturated fat 2.699g 0.901g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Rosemary
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
7%
Tofu
40%
Rosemary
Minerals Daily Need Coverage Score
59%
Tofu
75%
Rosemary

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.147g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 55)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.