Tofu vs. Agave nectar — In-Depth Nutrition Comparison
Compare
How are tofu and agave nectar different?
- Tofu is higher in iron, calcium, manganese, copper, phosphorus, and selenium; however, agave nectar is richer in vitamin C, vitamin K, vitamin B6, and vitamin B2.
- Daily need coverage for iron for tofu is 66% higher.
- Tofu contains 350 times more calcium than agave nectar. While tofu contains 350mg of calcium, agave nectar contains only 1mg.
Tofu, raw, regular, prepared with calcium sulfate and Sweetener, syrup, agave are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +2900% |
| Contains more CalciumCalcium | +34900% |
| Contains more PotassiumPotassium | +2925% |
| Contains more IronIron | +5855.6% |
| Contains more CopperCopper | +2044.4% |
| Contains more ZincZinc | +7900% |
| Contains more PhosphorusPhosphorus | +9600% |
| Contains more ManganeseManganese | +12000% |
| Contains more SeleniumSelenium | +423.5% |
| Contains less SodiumSodium | -42.9% |
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.
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more CholineCholine | +116.5% |
| Contains more Vitamin CVitamin C | +16900% |
| Contains more Vitamin EVitamin E | +9700% |
| Contains more Vitamin B1Vitamin B1 | +50.6% |
| Contains more Vitamin B2Vitamin B2 | +217.3% |
| Contains more Vitamin B3Vitamin B3 | +253.3% |
| Contains more Vitamin B6Vitamin B6 | +397.9% |
| Contains more Vitamin KVitamin K | +837.5% |
| Contains more FolateFolate | +100% |
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:
0.09 g
Fats:
0.45 g
Carbs:
76.37 g
Water:
22.94 g
Other:
0.15 g
| Contains more ProteinProtein | +8877.8% |
| Contains more FatsFats | +962.2% |
| Contains more WaterWater | +268.6% |
| Contains more OtherOther | +380% |
| Contains more CarbsCarbs | +3984% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fructose | 55.6g | 70% | |
| Iron | 5.36mg | 0.09mg | 66% |
| Calcium | 350mg | 1mg | 35% |
| Manganese | 0.605mg | 0.005mg | 26% |
| Carbs | 1.87g | 76.37g | 25% |
| Copper | 0.193mg | 0.009mg | 20% |
| Vitamin C | 0.1mg | 17mg | 19% |
| Polyunsaturated fat | 2.699g | 0g | 18% |
| Vitamin K | 2.4µg | 22.5µg | 17% |
| Protein | 8.08g | 0.09g | 16% |
| Phosphorus | 97mg | 1mg | 14% |
| Vitamin B6 | 0.047mg | 0.234mg | 14% |
| Selenium | 8.9µg | 1.7µg | 13% |
| Calories | 76kcal | 310kcal | 12% |
| Vitamin B2 | 0.052mg | 0.165mg | 9% |
| Zinc | 0.8mg | 0.01mg | 7% |
| Magnesium | 30mg | 1mg | 7% |
| Fats | 4.78g | 0.45g | 7% |
| Vitamin E | 0.01mg | 0.98mg | 6% |
| Folate | 15µg | 30µg | 4% |
| Monounsaturated fat | 1.056g | 0g | 3% |
| Saturated fat | 0.691g | 0g | 3% |
| Choline | 28.8mg | 13.3mg | 3% |
| Vitamin B1 | 0.081mg | 0.122mg | 3% |
| Vitamin B3 | 0.195mg | 0.689mg | 3% |
| Potassium | 121mg | 4mg | 3% |
| Vitamin A | 8µg | 1% | |
| Vitamin B5 | 0.068mg | 1% | |
| Net carbs | 1.57g | 76.17g | N/A |
| Sugar | 0.62g | 68.03g | N/A |
| Fiber | 0.3g | 0.2g | 0% |
| Sodium | 7mg | 4mg | 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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
23%
Minerals Daily Need Coverage Score
59%
2%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 67.41g)
Which food is cheaper?
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Agave nectar contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Agave nectar is lower in Saturated fat (difference - 0.691g)
Which food is lower in glycemic index?
Agave nectar is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Agave nectar is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)