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Tofu vs. Tarragon — In-Depth Nutrition Comparison

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How are Tofu and Tarragon different?

  • Tarragon is higher than Tofu in Iron, Manganese, Vitamin B6, Vitamin B2, Potassium, Calcium, Magnesium, Folate, Vitamin C, and Vitamin B3.
  • Tarragon covers your daily need of Iron 337% more than Tofu.

Tofu, raw, regular, prepared with calcium sulfate and Spices, tarragon, dried types were used in this article.

Infographic

Tofu vs Tarragon 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
2
:
Contains less Sodium -88.7%
Contains more Selenium +102.3%
Contains more Calcium +225.4%
Contains more Iron +502.6%
Contains more Magnesium +1056.7%
Contains more Phosphorus +222.7%
Contains more Potassium +2395.9%
Contains more Zinc +387.5%
Contains more Copper +250.8%
Contains more Manganese +1216.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 342% 1212% 248% 135% 267% 9% 107% 226% 1040% 24%
Contains less Sodium -88.7%
Contains more Selenium +102.3%
Contains more Calcium +225.4%
Contains more Iron +502.6%
Contains more Magnesium +1056.7%
Contains more Phosphorus +222.7%
Contains more Potassium +2395.9%
Contains more Zinc +387.5%
Contains more Copper +250.8%
Contains more Manganese +1216.9%

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.
Tofu
3
:
Contains more Vitamin A +4841.2%
Contains more Vitamin C +49900%
Contains more Vitamin B1 +209.9%
Contains more Vitamin B2 +2475%
Contains more Vitamin B3 +4489.7%
Contains more Vitamin B6 +5027.7%
Contains more Folate +1726.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 167% 63% 309% 168% 0% 557% 206% 0% 0%
Contains more Vitamin A +4841.2%
Contains more Vitamin C +49900%
Contains more Vitamin B1 +209.9%
Contains more Vitamin B2 +2475%
Contains more Vitamin B3 +4489.7%
Contains more Vitamin B6 +5027.7%
Contains more Folate +1726.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
1
:
Contains more Water +992.4%
Contains more Protein +181.8%
Contains more Fats +51.5%
Contains more Carbs +2585.6%
Contains more Other +1570.8%
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
23% 7% 50% 8% 12%
Protein: 22.77 g
Fats: 7.24 g
Carbs: 50.22 g
Water: 7.74 g
Other: 12.03 g
Contains more Water +992.4%
Contains more Protein +181.8%
Contains more Fats +51.5%
Contains more Carbs +2585.6%
Contains more Other +1570.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
Contains less Saturated Fat -63.3%
Contains more Monounsaturated Fat +122.8%
Contains more Polyunsaturated fat +37%
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
31% 8% 61%
Saturated Fat: 1.881 g
Monounsaturated Fat: 0.474 g
Polyunsaturated fat: 3.698 g
Contains less Saturated Fat -63.3%
Contains more Monounsaturated Fat +122.8%
Contains more Polyunsaturated fat +37%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Tarragon
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Tarragon Opinion
Net carbs 1.57g 42.82g Tarragon
Protein 8.08g 22.77g Tarragon
Fats 4.78g 7.24g Tarragon
Carbs 1.87g 50.22g Tarragon
Calories 76kcal 295kcal Tarragon
Sugar 0.62g Tarragon
Fiber 0.3g 7.4g Tarragon
Calcium 350mg 1139mg Tarragon
Iron 5.36mg 32.3mg Tarragon
Magnesium 30mg 347mg Tarragon
Phosphorus 97mg 313mg Tarragon
Potassium 121mg 3020mg Tarragon
Sodium 7mg 62mg Tofu
Zinc 0.8mg 3.9mg Tarragon
Copper 0.193mg 0.677mg Tarragon
Manganese 0.605mg 7.967mg Tarragon
Selenium 8.9µg 4.4µg Tofu
Vitamin A 85IU 4200IU Tarragon
Vitamin A RAE 210µg Tarragon
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg 50mg Tarragon
Vitamin B1 0.081mg 0.251mg Tarragon
Vitamin B2 0.052mg 1.339mg Tarragon
Vitamin B3 0.195mg 8.95mg Tarragon
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg 2.41mg Tarragon
Folate 15µg 274µg Tarragon
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g 1.881g Tofu
Monounsaturated Fat 1.056g 0.474g Tofu
Polyunsaturated fat 2.699g 3.698g Tarragon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Tarragon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Tofu
143%
Tarragon
Minerals Daily Need Coverage Score
59%
Tofu
360%
Tarragon

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 55mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.19g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $6)
Which food is lower in Sugar?
Tarragon
Tarragon is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Tarragon
Tarragon is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Tarragon
Tarragon is relatively richer in minerals
Which food is richer in vitamins?
Tarragon
Tarragon is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tarragon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170937/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.