Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Turmeric

Tofu vs. Turmeric — In-Depth Nutrition Comparison

Compare

Significant differences between tofu and turmeric

  • Tofu has more calcium; however, turmeric is richer in manganese, iron, copper, fiber, potassium, magnesium, zinc, vitamin E, and phosphorus.
  • Turmeric covers your daily manganese needs 835% more than tofu.
  • Turmeric has 2 times less calcium than tofu. Tofu has 350mg of calcium, while turmeric has 168mg.
  • Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of turmeric is 0.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Spices, turmeric, ground.

Infographic

Tofu vs Turmeric 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
3
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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Contains more CalciumCalcium +108.3%
Contains less SodiumSodium -74.1%
Contains more SeleniumSelenium +43.5%
Contains more MagnesiumMagnesium +593.3%
Contains more PotassiumPotassium +1619%
Contains more IronIron +926.1%
Contains more CopperCopper +573.6%
Contains more ZincZinc +462.5%
Contains more PhosphorusPhosphorus +208.2%
Contains more ManganeseManganese +3172.7%

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
1
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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Contains more Vitamin B1Vitamin B1 +39.7%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +44200%
Contains more Vitamin B2Vitamin B2 +188.5%
Contains more Vitamin B3Vitamin B3 +592.3%
Contains more Vitamin B5Vitamin B5 +697.1%
Contains more Vitamin B6Vitamin B6 +127.7%
Contains more Vitamin KVitamin K +458.3%
Contains more FolateFolate +33.3%
Contains more CholineCholine +70.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Turmeric DV% diff.
Manganese 0.605mg 19.8mg 835%
Iron 5.36mg 55mg 621%
Copper 0.193mg 1.3mg 123%
Fiber 0.3g 22.7g 90%
Potassium 121mg 2080mg 58%
Magnesium 30mg 208mg 42%
Zinc 0.8mg 4.5mg 34%
Vitamin E 0.01mg 4.43mg 29%
Phosphorus 97mg 299mg 29%
Carbs 1.87g 67.14g 22%
Calcium 350mg 168mg 18%
Polyunsaturated fat 2.699g 0.756g 13%
Calories 76kcal 312kcal 12%
Vitamin K 2.4µg 13.4µg 9%
Vitamin B5 0.068mg 0.542mg 9%
Vitamin B2 0.052mg 0.15mg 8%
Vitamin B3 0.195mg 1.35mg 7%
Vitamin B6 0.047mg 0.107mg 5%
Selenium 8.9µg 6.2µg 5%
Saturated fat 0.691g 1.838g 5%
Choline 28.8mg 49.2mg 4%
Protein 8.08g 9.68g 3%
Fats 4.78g 3.25g 2%
Vitamin B1 0.081mg 0.058mg 2%
Monounsaturated fat 1.056g 0.449g 2%
Fructose 0.45g 1%
Sodium 7mg 27mg 1%
Folate 15µg 20µg 1%
Vitamin C 0.1mg 0.7mg 1%
Net carbs 1.57g 44.44g N/A
Sugar 0.62g 3.21g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.12mg 0.17mg 0%
Threonine 0.402mg 0.33mg 0%
Isoleucine 0.435mg 0.47mg 0%
Leucine 0.713mg 0.81mg 0%
Lysine 0.452mg 0.38mg 0%
Methionine 0.108mg 0.14mg 0%
Phenylalanine 0.428mg 0.53mg 0%
Valine 0.446mg 0.66mg 0%
Histidine 0.221mg 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Contains more FatsFats +47.1%
Contains more WaterWater +558%
Contains more ProteinProtein +19.8%
Contains more CarbsCarbs +3490.4%
Contains more OtherOther +883.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Contains less Sat. FatSaturated fat -62.4%
Contains more Mono. FatMonounsaturated fat +135.2%
Contains more Poly. FatPolyunsaturated fat +257%

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.