Tofu vs. Tomatillo — In-Depth Nutrition Comparison
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Differences between tofu and tomatillos
- Tofu has more iron, calcium, selenium, copper, and phosphorus, while tomatillos have more manganese, vitamin C, vitamin B3, vitamin K, and fiber.
- Tomatillos' daily need coverage for manganese is 6626% higher.
- Tomatillos contain 50 times less calcium than tofu. Tofu contains 350mg of calcium, while tomatillos contain 7mg.
The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Tomatillos, raw.
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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 MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +4900% |
| Contains more IronIron | +764.5% |
| Contains more CopperCopper | +144.3% |
| Contains more ZincZinc | +263.6% |
| Contains more PhosphorusPhosphorus | +148.7% |
| Contains more SeleniumSelenium | +1680% |
| Contains more PotassiumPotassium | +121.5% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +25189.3% |
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 B1Vitamin B1 | +84.1% |
| Contains more Vitamin B2Vitamin B2 | +48.6% |
| Contains more FolateFolate | +114.3% |
| Contains more CholineCholine | +278.9% |
| Contains more Vitamin CVitamin C | +11600% |
| Contains more Vitamin EVitamin E | +3700% |
| Contains more Vitamin B3Vitamin B3 | +848.7% |
| Contains more Vitamin B5Vitamin B5 | +120.6% |
| Contains more Vitamin B6Vitamin B6 | +19.1% |
| Contains more Vitamin KVitamin K | +320.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.605mg | 153mg | 6626% |
| Iron | 5.36mg | 0.62mg | 59% |
| Calcium | 350mg | 7mg | 34% |
| Polyunsaturated fat | 2.699g | 0.417g | 15% |
| Selenium | 8.9µg | 0.5µg | 15% |
| Protein | 8.08g | 0.96g | 14% |
| Vitamin C | 0.1mg | 11.7mg | 13% |
| Copper | 0.193mg | 0.079mg | 13% |
| Vitamin B3 | 0.195mg | 1.85mg | 10% |
| Phosphorus | 97mg | 39mg | 8% |
| Fats | 4.78g | 1.02g | 6% |
| Vitamin K | 2.4µg | 10.1µg | 6% |
| Fiber | 0.3g | 1.9g | 6% |
| Zinc | 0.8mg | 0.22mg | 5% |
| Choline | 28.8mg | 7.6mg | 4% |
| Potassium | 121mg | 268mg | 4% |
| Saturated fat | 0.691g | 0.139g | 3% |
| Vitamin B1 | 0.081mg | 0.044mg | 3% |
| Folate | 15µg | 7µg | 2% |
| Vitamin B5 | 0.068mg | 0.15mg | 2% |
| Monounsaturated fat | 1.056g | 0.155g | 2% |
| Calories | 76kcal | 32kcal | 2% |
| Magnesium | 30mg | 20mg | 2% |
| Vitamin E | 0.01mg | 0.38mg | 2% |
| Vitamin B2 | 0.052mg | 0.035mg | 1% |
| Vitamin B6 | 0.047mg | 0.056mg | 1% |
| Vitamin A | 6µg | 1% | |
| Carbs | 1.87g | 5.84g | 1% |
| Net carbs | 1.57g | 3.94g | N/A |
| Sugar | 0.62g | 3.93g | N/A |
| Sodium | 7mg | 1mg | 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
| Contains more ProteinProtein | +741.7% |
| Contains more FatsFats | +368.6% |
| Contains more OtherOther | +30.9% |
| Contains more CarbsCarbs | +212.3% |
~equal in
Water
~91.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +581.3% |
| Contains more Poly. FatPolyunsaturated fat | +547.2% |
| Contains less Sat. FatSaturated fat | -79.9% |