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Tofu vs. Vanilla extract — In-Depth Nutrition Comparison

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What are the differences between tofu and vanilla extract?

  • Tofu is richer than vanilla extract in iron, calcium, manganese, selenium, copper, phosphorus, zinc, and vitamin B1.
  • Tofu's daily need coverage for iron is 66% more.

We used Tofu, raw, regular, prepared with calcium sulfate and Vanilla extract types in this article.

Infographic

Tofu vs Vanilla extract 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
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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +3081.8%
Contains more IronIron +4366.7%
Contains more CopperCopper +168.1%
Contains more ZincZinc +627.3%
Contains more PhosphorusPhosphorus +1516.7%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +163%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +22.3%

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.
Tofu
Tofu
8
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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +636.4%
Contains more Vitamin B5Vitamin B5 +94.3%
Contains more Vitamin B6Vitamin B6 +80.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more Vitamin B3Vitamin B3 +117.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Vanilla extract DV% diff.
Iron 5.36mg 0.12mg 66%
Calcium 350mg 11mg 34%
Polyunsaturated fat 2.699g 0.004g 18%
Protein 8.08g 0.06g 16%
Selenium 8.9µg 0µg 16%
Manganese 0.605mg 0.23mg 16%
Copper 0.193mg 0.072mg 13%
Phosphorus 97mg 6mg 13%
Calories 76kcal 288kcal 11%
Fats 4.78g 0.06g 7%
Zinc 0.8mg 0.11mg 6%
Vitamin B1 0.081mg 0.011mg 6%
Choline 28.8mg 5%
Folate 15µg 0µg 4%
Magnesium 30mg 12mg 4%
Carbs 1.87g 12.65g 4%
Monounsaturated fat 1.056g 0.01g 3%
Saturated fat 0.691g 0.01g 3%
Vitamin B2 0.052mg 0.095mg 3%
Vitamin B6 0.047mg 0.026mg 2%
Vitamin K 2.4µg 0µg 2%
Fiber 0.3g 0g 1%
Vitamin B5 0.068mg 0.035mg 1%
Vitamin B3 0.195mg 0.425mg 1%
Potassium 121mg 148mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 12.65g N/A
Sugar 0.62g 12.65g N/A
Sodium 7mg 9mg 0%
Vitamin E 0.01mg 0mg 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
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +13366.7%
Contains more FatsFats +7866.7%
Contains more WaterWater +60.8%
Contains more CarbsCarbs +576.5%
Contains more OtherOther +4712.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +10460%
Contains more Poly. FatPolyunsaturated fat +67375%
Contains less Sat. FatSaturated fat -98.6%

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.