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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, 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

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
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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.
Tofu
Tofu
1
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B5 ~0.065mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Spinach raw 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%

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
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 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
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
26% 4% 69%
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%

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.