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  6. Tofu vs. Cinnamon

Tofu vs. Cinnamon — In-Depth Nutrition Comparison

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What are the differences between tofu and cinnamon?

  • Tofu is higher in selenium, yet cinnamon is higher in manganese, fiber, calcium, iron, vitamin K, copper, vitamin E, zinc, and potassium.
  • Cinnamon's daily need coverage for manganese is 733% more.
  • Tofu has 3 times more selenium than cinnamon. While tofu has 8.9µg of selenium, cinnamon has only 3.1µg.

We used Tofu, raw, regular, prepared with calcium sulfate and Spices, cinnamon, ground types in this article.

Infographic

Tofu vs Cinnamon 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
3
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 43% 301% 38% 312% 113% 50% 27% 1.3% 2278% 17%
Contains more PhosphorusPhosphorus +51.6%
Contains less SodiumSodium -30%
Contains more SeleniumSelenium +187.1%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +186.3%
Contains more PotassiumPotassium +256.2%
Contains more IronIron +55.2%
Contains more CopperCopper +75.6%
Contains more ZincZinc +128.8%
Contains more ManganeseManganese +2786.9%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 5% 46% 5.5% 9.5% 25% 21% 36% 0% 78% 4.5%
Contains more Vitamin B1Vitamin B1 +268.2%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +3700%
Contains more Vitamin EVitamin E +23100%
Contains more Vitamin B3Vitamin B3 +583.1%
Contains more Vitamin B5Vitamin B5 +426.5%
Contains more Vitamin B6Vitamin B6 +236.2%
Contains more Vitamin KVitamin K +1200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cinnamon DV% diff.
Manganese 0.605mg 17.466mg 733%
Fiber 0.3g 53.1g 211%
Calcium 350mg 1002mg 65%
Iron 5.36mg 8.32mg 37%
Carbs 1.87g 80.59g 26%
Vitamin K 2.4µg 31.2µg 24%
Polyunsaturated fat 2.699g 0.068g 18%
Copper 0.193mg 0.339mg 16%
Vitamin E 0.01mg 2.32mg 15%
Selenium 8.9µg 3.1µg 11%
Calories 76kcal 247kcal 9%
Potassium 121mg 431mg 9%
Zinc 0.8mg 1.83mg 9%
Vitamin B6 0.047mg 0.158mg 9%
Protein 8.08g 3.99g 8%
Magnesium 30mg 60mg 7%
Vitamin B3 0.195mg 1.332mg 7%
Vitamin B5 0.068mg 0.358mg 6%
Fats 4.78g 1.24g 5%
Phosphorus 97mg 64mg 5%
Vitamin B1 0.081mg 0.022mg 5%
Vitamin C 0.1mg 3.8mg 4%
Choline 28.8mg 11mg 3%
Vitamin A 15µg 2%
Folate 15µg 6µg 2%
Saturated fat 0.691g 0.345g 2%
Monounsaturated fat 1.056g 0.246g 2%
Vitamin B2 0.052mg 0.041mg 1%
Fructose 1.11g 1%
Protein per 100 calories 11g 1.6g N/A
Calories per 10 g protein 94kcal 619kcal N/A
Weight per 100 calories 132g 40g N/A
Unsaturated / Saturated Fat ratio 5.4 0.91 N/A
Net carbs 1.57g 27.49g N/A
Sugar 0.62g 2.17g N/A
Sodium 7mg 10mg 0%
Tryptophan 0.12mg 0.049mg 0%
Threonine 0.402mg 0.136mg 0%
Isoleucine 0.435mg 0.146mg 0%
Leucine 0.713mg 0.253mg 0%
Lysine 0.452mg 0.243mg 0%
Methionine 0.108mg 0.078mg 0%
Phenylalanine 0.428mg 0.146mg 0%
Valine 0.446mg 0.224mg 0%
Histidine 0.221mg 0.117mg 0%
Omega-3 - ALA 0.011g N/A

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
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
Contains more ProteinProtein +102.5%
Contains more FatsFats +285.5%
Contains more WaterWater +699.1%
Contains more CarbsCarbs +4209.6%
Contains more OtherOther +400%

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
52% 37% 10%
Saturated fat: Sat. Fat 0.345 g
Monounsaturated fat: Mono. Fat 0.246 g
Polyunsaturated fat: Poly. Fat 0.068 g
Contains more Mono. FatMonounsaturated fat +329.3%
Contains more Poly. FatPolyunsaturated fat +3869.1%
Contains less Sat. FatSaturated fat -50.1%

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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.