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  6. Tofu vs. Rutabagas

Tofu vs. Rutabagas — In-Depth Nutrition Comparison

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Important differences between tofu and rutabagas

  • Tofu has more iron, calcium, manganese, copper, selenium, phosphorus, and zinc; however, rutabagas have more vitamin C, fiber, and potassium.
  • Tofu's daily need coverage for iron is 62% more.
  • Tofu has 13 times more selenium than rutabagas. Tofu has 8.9µg of selenium, while rutabagas have 0.7µg.
  • Rutabagas have a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Rutabagas, raw.

Infographic

Tofu vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +714%
Contains more IronIron +1118.2%
Contains more CopperCopper +503.1%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +83%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +361.8%
Contains more SeleniumSelenium +1171.4%
Contains more PotassiumPotassium +152.1%

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
3
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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +104.3%
Contains more Vitamin CVitamin C +24900%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B3Vitamin B3 +259%
Contains more Vitamin B5Vitamin B5 +135.3%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more FolateFolate +40%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Rutabagas DV% diff.
Iron 5.36mg 0.44mg 62%
Calcium 350mg 43mg 31%
Vitamin C 0.1mg 25mg 28%
Manganese 0.605mg 0.131mg 21%
Copper 0.193mg 0.032mg 18%
Polyunsaturated fat 2.699g 0.088g 17%
Selenium 8.9µg 0.7µg 15%
Protein 8.08g 1.08g 14%
Fiber 0.3g 2.3g 8%
Fats 4.78g 0.16g 7%
Phosphorus 97mg 53mg 6%
Potassium 121mg 305mg 5%
Zinc 0.8mg 0.24mg 5%
Vitamin B6 0.047mg 0.1mg 4%
Choline 28.8mg 14.1mg 3%
Vitamin B3 0.195mg 0.7mg 3%
Saturated fat 0.691g 0.027g 3%
Monounsaturated fat 1.056g 0.025g 3%
Calories 76kcal 37kcal 2%
Vitamin K 2.4µg 0.3µg 2%
Folate 15µg 21µg 2%
Vitamin B5 0.068mg 0.16mg 2%
Fructose 1.61g 2%
Vitamin E 0.01mg 0.3mg 2%
Magnesium 30mg 20mg 2%
Carbs 1.87g 8.62g 2%
Vitamin B2 0.052mg 0.04mg 1%
Vitamin B1 0.081mg 0.09mg 1%
Net carbs 1.57g 6.32g N/A
Sugar 0.62g 4.46g N/A
Starch 0.4g 0%
Sodium 7mg 12mg 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%

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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +648.1%
Contains more FatsFats +2887.5%
Contains more CarbsCarbs +361%
~equal in Water ~89.43g
~equal in Other ~0.71g

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% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +4124%
Contains more Poly. FatPolyunsaturated fat +2967%
Contains less Sat. FatSaturated fat -96.1%

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.