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  6. Tofu vs. Turnip

Tofu vs. Turnip — In-Depth Nutrition Comparison

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Differences between Tofu and Turnip

  • Tofu has more Iron, Calcium, Manganese, Selenium, Copper, and Phosphorus, while Turnip has more Vitamin C, and Fiber.
  • Tofu's daily need coverage for Iron is 63% higher.
  • Turnip contains 13 times less Selenium than Tofu. Tofu contains 8.9µg of Selenium, while Turnip contains 0.7µg.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Turnips, raw.

Infographic

Tofu vs Turnip 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
9
:
1
Turnip
Turnip
Contains more Calcium +1066.7%
Contains more Iron +1686.7%
Contains more Magnesium +172.7%
Contains more Phosphorus +259.3%
Contains less Sodium -89.6%
Contains more Zinc +196.3%
Contains more Copper +127.1%
Contains more Manganese +351.5%
Contains more Selenium +1171.4%
Contains more Potassium +57.9%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Contains more Calcium +1066.7%
Contains more Iron +1686.7%
Contains more Magnesium +172.7%
Contains more Phosphorus +259.3%
Contains less Sodium -89.6%
Contains more Zinc +196.3%
Contains more Copper +127.1%
Contains more Manganese +351.5%
Contains more Selenium +1171.4%
Contains more Potassium +57.9%

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
Tofu
4
:
5
Turnip
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +73.3%
Contains more Vitamin K +2300%
Contains more Vitamin E +200%
Contains more Vitamin C +20900%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +194.1%
Contains more Vitamin B6 +91.5%
Equal in Folate - 15
Tofu
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%
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +73.3%
Contains more Vitamin K +2300%
Contains more Vitamin E +200%
Contains more Vitamin C +20900%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +194.1%
Contains more Vitamin B6 +91.5%
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Turnip
Turnip
Contains more Protein +797.8%
Contains more Fats +4680%
Contains more Carbs +243.9%
Equal in Water - 91.87
Equal in Other - 0.7
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more Protein +797.8%
Contains more Fats +4680%
Contains more Carbs +243.9%
Equal in Water - 91.87
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Turnip
Turnip
Contains more Monounsaturated Fat +17500%
Contains more Polyunsaturated fat +4992.5%
Contains less Saturated Fat -98.4%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +17500%
Contains more Polyunsaturated fat +4992.5%
Contains less Saturated Fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Turnip Opinion
Net carbs 1.57g 4.63g Turnip
Protein 8.08g 0.9g Tofu
Fats 4.78g 0.1g Tofu
Carbs 1.87g 6.43g Turnip
Calories 76kcal 28kcal Tofu
Sugar 0.62g 3.8g Tofu
Fiber 0.3g 1.8g Turnip
Calcium 350mg 30mg Tofu
Iron 5.36mg 0.3mg Tofu
Magnesium 30mg 11mg Tofu
Phosphorus 97mg 27mg Tofu
Potassium 121mg 191mg Turnip
Sodium 7mg 67mg Tofu
Zinc 0.8mg 0.27mg Tofu
Copper 0.193mg 0.085mg Tofu
Manganese 0.605mg 0.134mg Tofu
Selenium 8.9µg 0.7µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0.03mg Turnip
Vitamin C 0.1mg 21mg Turnip
Vitamin B1 0.081mg 0.04mg Tofu
Vitamin B2 0.052mg 0.03mg Tofu
Vitamin B3 0.195mg 0.4mg Turnip
Vitamin B5 0.068mg 0.2mg Turnip
Vitamin B6 0.047mg 0.09mg Turnip
Folate 15µg 15µg
Vitamin K 2.4µg 0.1µg Tofu
Tryptophan 0.12mg 0.009mg Tofu
Threonine 0.402mg 0.025mg Tofu
Isoleucine 0.435mg 0.036mg Tofu
Leucine 0.713mg 0.033mg Tofu
Lysine 0.452mg 0.036mg Tofu
Methionine 0.108mg 0.011mg Tofu
Phenylalanine 0.428mg 0.017mg Tofu
Valine 0.446mg 0.03mg Tofu
Histidine 0.221mg 0.014mg Tofu
Saturated Fat 0.691g 0.011g Turnip
Monounsaturated Fat 1.056g 0.006g Tofu
Polyunsaturated fat 2.699g 0.053g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Turnip
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
12%
Turnip
Minerals Daily Need Coverage Score
59%
Tofu
12%
Turnip

Comparison summary

Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.68g)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 60mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.