Tofu vs. Taro — In-Depth Nutrition Comparison
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A recap on differences between tofu and taro
- Tofu is higher in iron, calcium, selenium, manganese, and zinc, yet taro is higher in vitamin B6, vitamin E, fiber, and potassium.
- Tofu covers your daily iron needs 60% more than taro.
- Tofu contains 13 times more selenium than taro. While tofu contains 8.9µg of selenium, taro contains only 0.7µg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Taro, raw.
Infographic
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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 | +714% |
| Contains more IronIron | +874.5% |
| Contains more CopperCopper | +12.2% |
| Contains more ZincZinc | +247.8% |
| Contains more PhosphorusPhosphorus | +15.5% |
| Contains less SodiumSodium | -36.4% |
| Contains more ManganeseManganese | +58% |
| Contains more SeleniumSelenium | +1171.4% |
| Contains more PotassiumPotassium | +388.4% |
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 B2Vitamin B2 | +108% |
| Contains more Vitamin KVitamin K | +140% |
| Contains more CholineCholine | +66.5% |
| Contains more Vitamin CVitamin C | +4400% |
| Contains more Vitamin EVitamin E | +23700% |
| Contains more Vitamin B1Vitamin B1 | +17.3% |
| Contains more Vitamin B3Vitamin B3 | +207.7% |
| Contains more Vitamin B5Vitamin B5 | +345.6% |
| Contains more Vitamin B6Vitamin B6 | +502.1% |
| Contains more FolateFolate | +46.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.55mg | 60% |
| Calcium | 350mg | 43mg | 31% |
| Vitamin B6 | 0.047mg | 0.283mg | 18% |
| Polyunsaturated fat | 2.699g | 0.083g | 17% |
| Vitamin E | 0.01mg | 2.38mg | 16% |
| Selenium | 8.9µg | 0.7µg | 15% |
| Fiber | 0.3g | 4.1g | 15% |
| Potassium | 121mg | 591mg | 14% |
| Protein | 8.08g | 1.5g | 13% |
| Manganese | 0.605mg | 0.383mg | 10% |
| Carbs | 1.87g | 26.46g | 8% |
| Fats | 4.78g | 0.2g | 7% |
| Zinc | 0.8mg | 0.23mg | 5% |
| Vitamin C | 0.1mg | 4.5mg | 5% |
| Vitamin B5 | 0.068mg | 0.303mg | 5% |
| Saturated fat | 0.691g | 0.041g | 3% |
| Monounsaturated fat | 1.056g | 0.016g | 3% |
| Vitamin B3 | 0.195mg | 0.6mg | 3% |
| Vitamin B2 | 0.052mg | 0.025mg | 2% |
| Calories | 76kcal | 112kcal | 2% |
| Folate | 15µg | 22µg | 2% |
| Choline | 28.8mg | 17.3mg | 2% |
| Phosphorus | 97mg | 84mg | 2% |
| Copper | 0.193mg | 0.172mg | 2% |
| Vitamin B1 | 0.081mg | 0.095mg | 1% |
| Vitamin K | 2.4µg | 1µg | 1% |
| Magnesium | 30mg | 33mg | 1% |
| Net carbs | 1.57g | 22.36g | N/A |
| Sugar | 0.62g | 0.4g | N/A |
| Sodium | 7mg | 11mg | 0% |
| Vitamin A | 4µg | 0% | |
| Tryptophan | 0.12mg | 0.023mg | 0% |
| Threonine | 0.402mg | 0.069mg | 0% |
| Isoleucine | 0.435mg | 0.054mg | 0% |
| Leucine | 0.713mg | 0.111mg | 0% |
| Lysine | 0.452mg | 0.067mg | 0% |
| Methionine | 0.108mg | 0.02mg | 0% |
| Phenylalanine | 0.428mg | 0.082mg | 0% |
| Valine | 0.446mg | 0.082mg | 0% |
| Histidine | 0.221mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +438.7% |
| Contains more FatsFats | +2290% |
| Contains more WaterWater | +19.7% |
| Contains more CarbsCarbs | +1315% |
| Contains more OtherOther | +66.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6500% |
| Contains more Poly. FatPolyunsaturated fat | +3151.8% |
| Contains less Sat. FatSaturated fat | -94.1% |