Tofu vs. Tamarind — In-Depth Nutrition Comparison
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How are tofu and tamarind different?
- Tofu is higher in iron, calcium, selenium, and copper; however, tamarind is richer in vitamin B1, fiber, potassium, magnesium, vitamin B3, and vitamin B2.
- Daily need coverage for iron for tofu is 32% higher.
- Tofu contains 7 times more selenium than tamarind. While tofu contains 8.9µg of selenium, tamarind contains only 1.3µg.
Tofu, raw, regular, prepared with calcium sulfate and Tamarinds, raw are the varieties used in this article.
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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 CalciumCalcium | +373% |
| Contains more IronIron | +91.4% |
| Contains more CopperCopper | +124.4% |
| Contains more ZincZinc | +700% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +584.6% |
| Contains more MagnesiumMagnesium | +206.7% |
| Contains more PotassiumPotassium | +419% |
| Contains more PhosphorusPhosphorus | +16.5% |
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 CholineCholine | +234.9% |
| Contains more Vitamin CVitamin C | +3400% |
| Contains more Vitamin EVitamin E | +900% |
| Contains more Vitamin B1Vitamin B1 | +428.4% |
| Contains more Vitamin B2Vitamin B2 | +192.3% |
| Contains more Vitamin B3Vitamin B3 | +893.8% |
| Contains more Vitamin B5Vitamin B5 | +110.3% |
| Contains more Vitamin B6Vitamin B6 | +40.4% |
| Contains more Vitamin KVitamin K | +16.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 2.8mg | 32% |
| Vitamin B1 | 0.081mg | 0.428mg | 29% |
| Calcium | 350mg | 74mg | 28% |
| Manganese | 0.605mg | 26% | |
| Carbs | 1.87g | 62.5g | 20% |
| Fiber | 0.3g | 5.1g | 19% |
| Polyunsaturated fat | 2.699g | 0.059g | 18% |
| Magnesium | 30mg | 92mg | 15% |
| Potassium | 121mg | 628mg | 15% |
| Selenium | 8.9µg | 1.3µg | 14% |
| Copper | 0.193mg | 0.086mg | 12% |
| Vitamin B3 | 0.195mg | 1.938mg | 11% |
| Protein | 8.08g | 2.8g | 11% |
| Vitamin B2 | 0.052mg | 0.152mg | 8% |
| Calories | 76kcal | 239kcal | 8% |
| Fats | 4.78g | 0.6g | 6% |
| Zinc | 0.8mg | 0.1mg | 6% |
| Choline | 28.8mg | 8.6mg | 4% |
| Vitamin C | 0.1mg | 3.5mg | 4% |
| Vitamin B5 | 0.068mg | 0.143mg | 2% |
| Phosphorus | 97mg | 113mg | 2% |
| Monounsaturated fat | 1.056g | 0.181g | 2% |
| Saturated fat | 0.691g | 0.272g | 2% |
| Sodium | 7mg | 28mg | 1% |
| Vitamin E | 0.01mg | 0.1mg | 1% |
| Vitamin B6 | 0.047mg | 0.066mg | 1% |
| Net carbs | 1.57g | 57.4g | N/A |
| Sugar | 0.62g | 38.8g | N/A |
| Vitamin A | 2µg | 0% | |
| Vitamin K | 2.4µg | 2.8µg | 0% |
| Folate | 15µg | 14µg | 0% |
| Tryptophan | 0.12mg | 0.018mg | 0% |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0.139mg | 0% |
| Methionine | 0.108mg | 0.014mg | 0% |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +188.6% |
| Contains more FatsFats | +696.7% |
| Contains more WaterWater | +169.3% |
| Contains more CarbsCarbs | +3242.2% |
| Contains more OtherOther | +275% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +483.4% |
| Contains more Poly. FatPolyunsaturated fat | +4474.6% |
| Contains less Sat. FatSaturated fat | -60.6% |