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Tofu vs. Savoy cabbage — In-Depth Nutrition Comparison

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Differences between tofu and savoy cabbage

  • Tofu has more iron, calcium, manganese, copper, and selenium, while savoy cabbage has more vitamin K, vitamin C, vitamin A, folate, and fiber.
  • Tofu's daily need coverage for iron is 62% higher.
  • Savoy cabbage contains 10 times less calcium than tofu. Tofu contains 350mg of calcium, while savoy cabbage contains 35mg.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of savoy cabbage is 32.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cabbage, savoy, raw.

Infographic

Tofu vs Savoy 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
8
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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more CalciumCalcium +900%
Contains more IronIron +1240%
Contains more CopperCopper +211.3%
Contains more ZincZinc +196.3%
Contains more PhosphorusPhosphorus +131%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +236.1%
Contains more SeleniumSelenium +888.9%
Contains more PotassiumPotassium +90.1%
~equal in Magnesium ~28mg

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
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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin B1Vitamin B1 +15.7%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more CholineCholine +134.1%
Contains more Vitamin CVitamin C +30900%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B3Vitamin B3 +53.8%
Contains more Vitamin B5Vitamin B5 +175%
Contains more Vitamin B6Vitamin B6 +304.3%
Contains more Vitamin KVitamin K +2766.7%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more ProteinProtein +304%
Contains more FatsFats +4680%
Contains more CarbsCarbs +226.2%
Contains more OtherOther +11.1%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +14985.7%
Contains more Poly. FatPolyunsaturated fat +5408.2%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Savoy 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 Savoy cabbage DV% diff.
Iron 5.36mg 0.4mg 62%
Vitamin K 2.4µg 68.8µg 55%
Vitamin C 0.1mg 31mg 34%
Calcium 350mg 35mg 32%
Polyunsaturated fat 2.699g 0.049g 18%
Manganese 0.605mg 0.18mg 18%
Folate 15µg 80µg 16%
Copper 0.193mg 0.062mg 15%
Selenium 8.9µg 0.9µg 15%
Protein 8.08g 2g 12%
Vitamin B6 0.047mg 0.19mg 11%
Fiber 0.3g 3.1g 11%
Phosphorus 97mg 42mg 8%
Fats 4.78g 0.1g 7%
Vitamin A 50µg 6%
Zinc 0.8mg 0.27mg 5%
Choline 28.8mg 12.3mg 3%
Potassium 121mg 230mg 3%
Saturated fat 0.691g 0.013g 3%
Monounsaturated fat 1.056g 0.007g 3%
Vitamin B5 0.068mg 0.187mg 2%
Vitamin B2 0.052mg 0.03mg 2%
Calories 76kcal 27kcal 2%
Vitamin B1 0.081mg 0.07mg 1%
Vitamin B3 0.195mg 0.3mg 1%
Vitamin E 0.01mg 0.17mg 1%
Sodium 7mg 28mg 1%
Carbs 1.87g 6.1g 1%
Net carbs 1.57g 3g N/A
Magnesium 30mg 28mg 0%
Sugar 0.62g 2.27g N/A
Tryptophan 0.12mg 0.02mg 0%
Threonine 0.402mg 0.069mg 0%
Isoleucine 0.435mg 0.101mg 0%
Leucine 0.713mg 0.103mg 0%
Lysine 0.452mg 0.094mg 0%
Methionine 0.108mg 0.02mg 0%
Phenylalanine 0.428mg 0.064mg 0%
Valine 0.446mg 0.085mg 0%
Histidine 0.221mg 0.041mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Savoy cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Savoy cabbage
Minerals Daily Need Coverage Score
59%
Tofu
14%
Savoy cabbage

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 21mg)
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 - $0.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Savoy cabbage
Savoy cabbage is lower in Saturated fat (difference - 0.678g)
Which food is richer in vitamins?
Savoy cabbage
Savoy 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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.