Tofu vs. Spinach raw — In-Depth Nutrition Comparison
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The main differences between tofu and spinach raw
- Tofu is richer in iron, calcium, and selenium, yet spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, vitamin E, potassium, and manganese.
- Daily need coverage for vitamin K for spinach raw is 400% higher.
- Tofu contains 9 times more selenium than spinach raw. Tofu contains 8.9µg of selenium, while spinach raw contains 1µg.
- Tofu has a lower glycemic index than spinach raw.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Spinach, 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 | +253.5% |
| Contains more IronIron | +97.8% |
| Contains more CopperCopper | +48.5% |
| Contains more ZincZinc | +50.9% |
| Contains more PhosphorusPhosphorus | +98% |
| Contains less SodiumSodium | -91.1% |
| Contains more SeleniumSelenium | +790% |
| Contains more MagnesiumMagnesium | +163.3% |
| Contains more PotassiumPotassium | +361.2% |
| Contains more ManganeseManganese | +48.3% |
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 CholineCholine | +49.2% |
| Contains more Vitamin CVitamin C | +28000% |
| Contains more Vitamin EVitamin E | +20200% |
| Contains more Vitamin B2Vitamin B2 | +263.5% |
| Contains more Vitamin B3Vitamin B3 | +271.3% |
| Contains more Vitamin B6Vitamin B6 | +314.9% |
| Contains more Vitamin KVitamin K | +20020.8% |
| Contains more FolateFolate | +1193.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +182.5% |
| Contains more FatsFats | +1125.6% |
| Contains more CarbsCarbs | +94.1% |
| Contains more OtherOther | +138.9% |
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +10460% |
| Contains more Poly. FatPolyunsaturated fat | +1535.8% |
| Contains less Sat. FatSaturated fat | -90.9% |
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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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 2.4µg | 482.9µg | 400% |
| Vitamin A | 469µg | 52% | |
| Folate | 15µg | 194µg | 45% |
| Iron | 5.36mg | 2.71mg | 33% |
| Vitamin C | 0.1mg | 28.1mg | 31% |
| Calcium | 350mg | 99mg | 25% |
| Polyunsaturated fat | 2.699g | 0.165g | 17% |
| Selenium | 8.9µg | 1µg | 14% |
| Manganese | 0.605mg | 0.897mg | 13% |
| Potassium | 121mg | 558mg | 13% |
| Vitamin E | 0.01mg | 2.03mg | 13% |
| Magnesium | 30mg | 79mg | 12% |
| Vitamin B2 | 0.052mg | 0.189mg | 11% |
| Vitamin B6 | 0.047mg | 0.195mg | 11% |
| Protein | 8.08g | 2.86g | 10% |
| Fiber | 0.3g | 2.2g | 8% |
| Copper | 0.193mg | 0.13mg | 7% |
| Fats | 4.78g | 0.39g | 7% |
| Phosphorus | 97mg | 49mg | 7% |
| Vitamin B3 | 0.195mg | 0.724mg | 3% |
| Calories | 76kcal | 23kcal | 3% |
| Sodium | 7mg | 79mg | 3% |
| Monounsaturated fat | 1.056g | 0.01g | 3% |
| Saturated fat | 0.691g | 0.063g | 3% |
| Zinc | 0.8mg | 0.53mg | 2% |
| Choline | 28.8mg | 19.3mg | 2% |
| Carbs | 1.87g | 3.63g | 1% |
| Net carbs | 1.57g | 1.43g | N/A |
| Sugar | 0.62g | 0.42g | N/A |
| Vitamin B1 | 0.081mg | 0.078mg | 0% |
| Vitamin B5 | 0.068mg | 0.065mg | 0% |
| Tryptophan | 0.12mg | 0.039mg | 0% |
| Threonine | 0.402mg | 0.122mg | 0% |
| Isoleucine | 0.435mg | 0.147mg | 0% |
| Leucine | 0.713mg | 0.223mg | 0% |
| Lysine | 0.452mg | 0.174mg | 0% |
| Methionine | 0.108mg | 0.053mg | 0% |
| Phenylalanine | 0.428mg | 0.129mg | 0% |
| Valine | 0.446mg | 0.161mg | 0% |
| Histidine | 0.221mg | 0.064mg | 0% |
| Fructose | 0.15g | 0% |
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%
137%
Minerals Daily Need Coverage Score
59%
45%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 72mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.628g)
Which food is richer in vitamins?
Spinach raw 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 richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.