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  6. Tofu vs. Maple syrup

Tofu vs. Maple syrup — In-Depth Nutrition Comparison

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Significant differences between tofu and maple syrup

  • Tofu has more iron, calcium, copper, selenium, and phosphorus; however, maple syrup is richer in manganese, vitamin B2, and zinc.
  • Maple syrup covers your daily manganese needs 100% more than tofu.
  • Maple syrup has a higher glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Syrups, maple.

Infographic

Tofu vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +243.1%
Contains more IronIron +4772.7%
Contains more CopperCopper +972.2%
Contains more PhosphorusPhosphorus +4750%
Contains less SodiumSodium -41.7%
Contains more SeleniumSelenium +1383.3%
Contains more PotassiumPotassium +75.2%
Contains more ZincZinc +83.8%
Contains more ManganeseManganese +380.7%

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
9
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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin B3Vitamin B3 +140.7%
Contains more Vitamin B5Vitamin B5 +88.9%
Contains more Vitamin B6Vitamin B6 +2250%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1700%
Contains more Vitamin B2Vitamin B2 +2342.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Maple syrup DV% diff.
Manganese 0.605mg 2.908mg 100%
Vitamin B2 0.052mg 1.27mg 94%
Iron 5.36mg 0.11mg 66%
Calcium 350mg 102mg 25%
Carbs 1.87g 67.04g 22%
Copper 0.193mg 0.018mg 19%
Polyunsaturated fat 2.699g 0.017g 18%
Protein 8.08g 0.04g 16%
Selenium 8.9µg 0.6µg 15%
Phosphorus 97mg 2mg 14%
Calories 76kcal 260kcal 9%
Fats 4.78g 0.06g 7%
Zinc 0.8mg 1.47mg 6%
Choline 28.8mg 1.6mg 5%
Folate 15µg 0µg 4%
Vitamin B6 0.047mg 0.002mg 3%
Potassium 121mg 212mg 3%
Monounsaturated fat 1.056g 0.011g 3%
Saturated fat 0.691g 0.007g 3%
Magnesium 30mg 21mg 2%
Vitamin K 2.4µg 0µg 2%
Fiber 0.3g 0g 1%
Vitamin B5 0.068mg 0.036mg 1%
Vitamin B1 0.081mg 0.066mg 1%
Vitamin B3 0.195mg 0.081mg 1%
Fructose 0.52g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 67.04g N/A
Sugar 0.62g 60.46g N/A
Sodium 7mg 12mg 0%
Vitamin E 0.01mg 0mg 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
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +20100%
Contains more FatsFats +7866.7%
Contains more WaterWater +161%
Contains more OtherOther +53.2%
Contains more CarbsCarbs +3485%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +9500%
Contains more Poly. FatPolyunsaturated fat +15776.5%
Contains less Sat. FatSaturated fat -99%

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.