Tofu vs. Seaweed — In-Depth Nutrition Comparison
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Important differences between tofu and seaweed
- Tofu has more iron, calcium, manganese, selenium, and phosphorus; however, seaweed has more vitamin K, folate, magnesium, and vitamin B5.
- Seaweed's daily need coverage for vitamin K is 53% more.
- Tofu has 13 times more selenium than seaweed. Tofu has 8.9µg of selenium, while seaweed has 0.7µg.
- Tofu is lower in sodium.
The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Seaweed, kelp, raw.
Infographic
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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 | +108.3% |
| Contains more PotassiumPotassium | +36% |
| Contains more IronIron | +88.1% |
| Contains more CopperCopper | +48.5% |
| Contains more PhosphorusPhosphorus | +131% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +202.5% |
| Contains more SeleniumSelenium | +1171.4% |
| Contains more MagnesiumMagnesium | +303.3% |
| Contains more ZincZinc | +53.8% |
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 | +62% |
| Contains more Vitamin B6Vitamin B6 | +2250% |
| Contains more CholineCholine | +125% |
| Contains more Vitamin CVitamin C | +2900% |
| Contains more Vitamin EVitamin E | +8600% |
| Contains more Vitamin B2Vitamin B2 | +188.5% |
| Contains more Vitamin B3Vitamin B3 | +141% |
| Contains more Vitamin B5Vitamin B5 | +844.1% |
| Contains more Vitamin KVitamin K | +2650% |
| Contains more FolateFolate | +1100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +381% |
| Contains more FatsFats | +753.6% |
| Contains more CarbsCarbs | +411.8% |
| Contains more OtherOther | +818.1% |
~equal in
Water
~81.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +977.6% |
| Contains more Poly. FatPolyunsaturated fat | +5642.6% |
| Contains less Sat. FatSaturated fat | -64.3% |
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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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 2.4µg | 66µg | 53% |
| Folate | 15µg | 180µg | 41% |
| Iron | 5.36mg | 2.85mg | 31% |
| Magnesium | 30mg | 121mg | 22% |
| Polyunsaturated fat | 2.699g | 0.047g | 18% |
| Calcium | 350mg | 168mg | 18% |
| Manganese | 0.605mg | 0.2mg | 18% |
| Selenium | 8.9µg | 0.7µg | 15% |
| Protein | 8.08g | 1.68g | 13% |
| Vitamin B5 | 0.068mg | 0.642mg | 11% |
| Sodium | 7mg | 233mg | 10% |
| Phosphorus | 97mg | 42mg | 8% |
| Vitamin B2 | 0.052mg | 0.15mg | 8% |
| Copper | 0.193mg | 0.13mg | 7% |
| Fats | 4.78g | 0.56g | 6% |
| Vitamin E | 0.01mg | 0.87mg | 6% |
| Zinc | 0.8mg | 1.23mg | 4% |
| Fiber | 0.3g | 1.3g | 4% |
| Vitamin B1 | 0.081mg | 0.05mg | 3% |
| Choline | 28.8mg | 12.8mg | 3% |
| Carbs | 1.87g | 9.57g | 3% |
| Vitamin C | 0.1mg | 3mg | 3% |
| Vitamin B6 | 0.047mg | 0.002mg | 3% |
| Saturated fat | 0.691g | 0.247g | 2% |
| Monounsaturated fat | 1.056g | 0.098g | 2% |
| Calories | 76kcal | 43kcal | 2% |
| Vitamin B3 | 0.195mg | 0.47mg | 2% |
| Vitamin A | 6µg | 1% | |
| Potassium | 121mg | 89mg | 1% |
| Net carbs | 1.57g | 8.27g | N/A |
| Sugar | 0.62g | 0.6g | N/A |
| Tryptophan | 0.12mg | 0.048mg | 0% |
| Threonine | 0.402mg | 0.055mg | 0% |
| Isoleucine | 0.435mg | 0.076mg | 0% |
| Leucine | 0.713mg | 0.083mg | 0% |
| Lysine | 0.452mg | 0.082mg | 0% |
| Methionine | 0.108mg | 0.025mg | 0% |
| Phenylalanine | 0.428mg | 0.043mg | 0% |
| Valine | 0.446mg | 0.072mg | 0% |
| Histidine | 0.221mg | 0.024mg | 0% |
| Omega-3 - EPA | 0g | 0.004g | N/A |
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%
33%
Minerals Daily Need Coverage Score
59%
41%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Tofu contains less Sodium (difference - 226mg)
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 0.02g)
Which food is lower in Saturated fat?
Seaweed is lower in Saturated fat (difference - 0.444g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Seaweed is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)