Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Savoy cabbage

Tofu vs. Savoy cabbage — In-Depth Nutrition Comparison

Compare

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
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
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

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
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
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%

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.