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  6. Tofu vs. Spinach raw

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, Folate, Vitamin C, Vitamin E , Potassium, Manganese, and Magnesium.
  • Daily need coverage for Vitamin K from 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.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Spinach, raw.

Infographic

Tofu vs Spinach raw 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
7
:
3
Spinach raw
Spinach raw
Contains more Calcium +253.5%
Contains more Iron +97.8%
Contains more Phosphorus +98%
Contains less Sodium -91.1%
Contains more Zinc +50.9%
Contains more Copper +48.5%
Contains more Selenium +790%
Contains more Magnesium +163.3%
Contains more Potassium +361.2%
Contains more Manganese +48.3%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +253.5%
Contains more Iron +97.8%
Contains more Phosphorus +98%
Contains less Sodium -91.1%
Contains more Zinc +50.9%
Contains more Copper +48.5%
Contains more Selenium +790%
Contains more Magnesium +163.3%
Contains more Potassium +361.2%
Contains more Manganese +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.
Tofu
Tofu
2
:
8
Spinach raw
Spinach raw
Contains more Vitamin A +10931.8%
Contains more Vitamin E +20200%
Contains more Vitamin C +28000%
Contains more Vitamin B2 +263.5%
Contains more Vitamin B3 +271.3%
Contains more Vitamin B6 +314.9%
Contains more Folate +1193.3%
Contains more Vitamin K +20020.8%
Equal in Vitamin B1 - 0.078
Equal in Vitamin B5 - 0.065
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin A +10931.8%
Contains more Vitamin E +20200%
Contains more Vitamin C +28000%
Contains more Vitamin B2 +263.5%
Contains more Vitamin B3 +271.3%
Contains more Vitamin B6 +314.9%
Contains more Folate +1193.3%
Contains more Vitamin K +20020.8%
Equal in Vitamin B1 - 0.078
Equal in Vitamin B5 - 0.065

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Spinach raw
Spinach raw
Contains more Protein +182.5%
Contains more Fats +1125.6%
Contains more Carbs +94.1%
Contains more Other +138.9%
Equal in Water - 91.4
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +182.5%
Contains more Fats +1125.6%
Contains more Carbs +94.1%
Contains more Other +138.9%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +10460%
Contains more Polyunsaturated fat +1535.8%
Contains less Saturated Fat -90.9%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +10460%
Contains more Polyunsaturated fat +1535.8%
Contains less Saturated 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.
Tofu Spinach raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Spinach raw Opinion
Net carbs 1.57g 1.43g Tofu
Protein 8.08g 2.86g Tofu
Fats 4.78g 0.39g Tofu
Carbs 1.87g 3.63g Spinach raw
Calories 76kcal 23kcal Tofu
Fructose 0.15g Spinach raw
Sugar 0.62g 0.42g Spinach raw
Fiber 0.3g 2.2g Spinach raw
Calcium 350mg 99mg Tofu
Iron 5.36mg 2.71mg Tofu
Magnesium 30mg 79mg Spinach raw
Phosphorus 97mg 49mg Tofu
Potassium 121mg 558mg Spinach raw
Sodium 7mg 79mg Tofu
Zinc 0.8mg 0.53mg Tofu
Copper 0.193mg 0.13mg Tofu
Manganese 0.605mg 0.897mg Spinach raw
Selenium 8.9µg 1µg Tofu
Vitamin A 85IU 9377IU Spinach raw
Vitamin A RAE 469µg Spinach raw
Vitamin E 0.01mg 2.03mg Spinach raw
Vitamin C 0.1mg 28.1mg Spinach raw
Vitamin B1 0.081mg 0.078mg Tofu
Vitamin B2 0.052mg 0.189mg Spinach raw
Vitamin B3 0.195mg 0.724mg Spinach raw
Vitamin B5 0.068mg 0.065mg Tofu
Vitamin B6 0.047mg 0.195mg Spinach raw
Folate 15µg 194µg Spinach raw
Vitamin K 2.4µg 482.9µg Spinach raw
Tryptophan 0.12mg 0.039mg Tofu
Threonine 0.402mg 0.122mg Tofu
Isoleucine 0.435mg 0.147mg Tofu
Leucine 0.713mg 0.223mg Tofu
Lysine 0.452mg 0.174mg Tofu
Methionine 0.108mg 0.053mg Tofu
Phenylalanine 0.428mg 0.129mg Tofu
Valine 0.446mg 0.161mg Tofu
Histidine 0.221mg 0.064mg Tofu
Saturated Fat 0.691g 0.063g Spinach raw
Monounsaturated Fat 1.056g 0.01g Tofu
Polyunsaturated fat 2.699g 0.165g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
181%
Spinach raw
Minerals Daily Need Coverage Score
59%
Tofu
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 72mg)
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 - $0.2)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.628g)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.