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  6. Tofu vs. Vegetable

Tofu vs. Vegetable — In-Depth Nutrition Comparison

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Differences between Tofu and Vegetable

  • Tofu has more Iron, Calcium, Selenium, Copper, Manganese, and Phosphorus, while Vegetable has more Vitamin K, Fiber, and Vitamin B2.
  • Tofu's daily need coverage for Iron is 57% higher.
  • Vegetable contains 30 times less Selenium than Tofu. Tofu contains 8.9µg of Selenium, while Vegetable contains 0.3µg.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Tofu vs Vegetable 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
Vegetable
Vegetable
Contains more Calcium +1300%
Contains more Iron +553.7%
Contains more Magnesium +36.4%
Contains more Phosphorus +90.2%
Contains less Sodium -80%
Contains more Zinc +63.3%
Contains more Copper +132.5%
Contains more Manganese +59.6%
Contains more Selenium +2866.7%
Contains more Potassium +39.7%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +1300%
Contains more Iron +553.7%
Contains more Magnesium +36.4%
Contains more Phosphorus +90.2%
Contains less Sodium -80%
Contains more Zinc +63.3%
Contains more Copper +132.5%
Contains more Manganese +59.6%
Contains more Selenium +2866.7%
Contains more Potassium +39.7%

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
:
9
Vegetable
Vegetable
Contains more Vitamin B1 +14.1%
Contains more Vitamin A +4931.8%
Contains more Vitamin E +3700%
Contains more Vitamin C +3100%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +336.4%
Contains more Vitamin B5 +122.1%
Contains more Vitamin B6 +57.4%
Contains more Folate +26.7%
Contains more Vitamin K +879.2%
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin B1 +14.1%
Contains more Vitamin A +4931.8%
Contains more Vitamin E +3700%
Contains more Vitamin C +3100%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +336.4%
Contains more Vitamin B5 +122.1%
Contains more Vitamin B6 +57.4%
Contains more Folate +26.7%
Contains more Vitamin K +879.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Vegetable
Vegetable
Contains more Protein +182.5%
Contains more Fats +3086.7%
Contains more Carbs +600%
Equal in Water - 83.23
Equal in Other - 0.67
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
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +182.5%
Contains more Fats +3086.7%
Contains more Carbs +600%
Equal in Water - 83.23
Equal in Other - 0.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +10460%
Contains more Polyunsaturated fat +3648.6%
Contains less Saturated Fat -95.5%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +10460%
Contains more Polyunsaturated fat +3648.6%
Contains less Saturated Fat -95.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Vegetable Opinion
Net carbs 1.57g 8.69g Vegetable
Protein 8.08g 2.86g Tofu
Fats 4.78g 0.15g Tofu
Carbs 1.87g 13.09g Vegetable
Calories 76kcal 65kcal Tofu
Sugar 0.62g 3.12g Tofu
Fiber 0.3g 4.4g Vegetable
Calcium 350mg 25mg Tofu
Iron 5.36mg 0.82mg Tofu
Magnesium 30mg 22mg Tofu
Phosphorus 97mg 51mg Tofu
Potassium 121mg 169mg Vegetable
Sodium 7mg 35mg Tofu
Zinc 0.8mg 0.49mg Tofu
Copper 0.193mg 0.083mg Tofu
Manganese 0.605mg 0.379mg Tofu
Selenium 8.9µg 0.3µg Tofu
Vitamin A 85IU 4277IU Vegetable
Vitamin A RAE 214µg Vegetable
Vitamin E 0.01mg 0.38mg Vegetable
Vitamin C 0.1mg 3.2mg Vegetable
Vitamin B1 0.081mg 0.071mg Tofu
Vitamin B2 0.052mg 0.12mg Vegetable
Vitamin B3 0.195mg 0.851mg Vegetable
Vitamin B5 0.068mg 0.151mg Vegetable
Vitamin B6 0.047mg 0.074mg Vegetable
Folate 15µg 19µg Vegetable
Vitamin K 2.4µg 23.5µg Vegetable
Tryptophan 0.12mg 0.029mg Tofu
Threonine 0.402mg 0.115mg Tofu
Isoleucine 0.435mg 0.139mg Tofu
Leucine 0.713mg 0.19mg Tofu
Lysine 0.452mg 0.17mg Tofu
Methionine 0.108mg 0.034mg Tofu
Phenylalanine 0.428mg 0.12mg Tofu
Valine 0.446mg 0.149mg Tofu
Histidine 0.221mg 0.073mg Tofu
Saturated Fat 0.691g 0.031g Vegetable
Monounsaturated Fat 1.056g 0.01g Tofu
Polyunsaturated fat 2.699g 0.072g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
59%
Tofu
19%
Vegetable

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.66g)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 51)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.5)
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)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.