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  6. Tofu vs. Star anise

Tofu vs. Star anise — In-Depth Nutrition Comparison

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How are tofu and star anise different?

  • Star anise has more iron, copper, manganese, fiber, phosphorus, vitamin B6, zinc, potassium, magnesium, and calcium than tofu.
  • Daily need coverage for iron for star anise is 395% higher.
  • Tofu has a lower glycemic index (15) than star anise (89).

Tofu, raw, regular, prepared with calcium sulfate and Spices, anise seed are the varieties used in this article.

Infographic

Tofu vs Star anise 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
2
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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Contains less SodiumSodium -56.3%
Contains more SeleniumSelenium +78%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +84.6%
Contains more PotassiumPotassium +1090.9%
Contains more IronIron +589.6%
Contains more CopperCopper +371.5%
Contains more ZincZinc +562.5%
Contains more PhosphorusPhosphorus +353.6%
Contains more ManganeseManganese +280.2%

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
4
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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +20900%
Contains more Vitamin B1Vitamin B1 +319.8%
Contains more Vitamin B2Vitamin B2 +457.7%
Contains more Vitamin B3Vitamin B3 +1469.2%
Contains more Vitamin B5Vitamin B5 +1072.1%
Contains more Vitamin B6Vitamin B6 +1283%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Star anise DV% diff.
Iron 5.36mg 36.96mg 395%
Copper 0.193mg 0.91mg 80%
Manganese 0.605mg 2.3mg 74%
Fiber 0.3g 14.6g 57%
Phosphorus 97mg 440mg 49%
Vitamin B6 0.047mg 0.65mg 46%
Zinc 0.8mg 5.3mg 41%
Potassium 121mg 1441mg 39%
Magnesium 30mg 170mg 33%
Calcium 350mg 646mg 30%
Vitamin C 0.1mg 21mg 23%
Monounsaturated fat 1.056g 9.78g 22%
Vitamin B1 0.081mg 0.34mg 22%
Protein 8.08g 17.6g 19%
Vitamin B3 0.195mg 3.06mg 18%
Vitamin B2 0.052mg 0.29mg 18%
Fats 4.78g 15.9g 17%
Carbs 1.87g 50.02g 16%
Vitamin B5 0.068mg 0.797mg 15%
Calories 76kcal 337kcal 13%
Selenium 8.9µg 5µg 7%
Choline 28.8mg 5%
Polyunsaturated fat 2.699g 3.15g 3%
Vitamin K 2.4µg 2%
Vitamin A 16µg 2%
Folate 15µg 10µg 1%
Net carbs 1.57g 35.42g N/A
Sugar 0.62g N/A
Sodium 7mg 16mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.691g 0.586g 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
Contains more WaterWater +786.3%
Contains more ProteinProtein +117.8%
Contains more FatsFats +232.6%
Contains more CarbsCarbs +2574.9%
Contains more OtherOther +863.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
0
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
Contains less Sat. FatSaturated fat -15.2%
Contains more Mono. FatMonounsaturated fat +826.1%
Contains more Poly. FatPolyunsaturated fat +16.7%

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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.