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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 A, vitamin K, fiber, and vitamin B2.
  • Vegetable's daily need coverage for vitamin A is 84% higher.
  • Vegetable contains 30 times less selenium than tofu. Tofu contains 8.9µg of selenium, while vegetable contains 0.3µg.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of vegetable is 66.

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
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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +1300%
Contains more IronIron +553.7%
Contains more CopperCopper +132.5%
Contains more ZincZinc +63.3%
Contains more PhosphorusPhosphorus +90.2%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +59.6%
Contains more SeleniumSelenium +2866.7%
Contains more PotassiumPotassium +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
2
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more CholineCholine +19.5%
Contains more Vitamin CVitamin C +3100%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +336.4%
Contains more Vitamin B5Vitamin B5 +122.1%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin KVitamin K +879.2%
Contains more FolateFolate +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
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 ProteinProtein +182.5%
Contains more FatsFats +3086.7%
Contains more CarbsCarbs +600%
~equal in Water ~83.23g
~equal in Other ~0.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +10460%
Contains more Poly. FatPolyunsaturated fat +3648.6%
Contains less Sat. FatSaturated 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 DV% diff.
Iron 5.36mg 0.82mg 57%
Calcium 350mg 25mg 33%
Vitamin A 214µg 24%
Vitamin K 2.4µg 23.5µg 18%
Polyunsaturated fat 2.699g 0.072g 18%
Selenium 8.9µg 0.3µg 16%
Fiber 0.3g 4.4g 16%
Copper 0.193mg 0.083mg 12%
Manganese 0.605mg 0.379mg 10%
Protein 8.08g 2.86g 10%
Phosphorus 97mg 51mg 7%
Fats 4.78g 0.15g 7%
Vitamin B2 0.052mg 0.12mg 5%
Carbs 1.87g 13.09g 4%
Vitamin B3 0.195mg 0.851mg 4%
Monounsaturated fat 1.056g 0.01g 3%
Vitamin C 0.1mg 3.2mg 3%
Zinc 0.8mg 0.49mg 3%
Saturated fat 0.691g 0.031g 3%
Vitamin B5 0.068mg 0.151mg 2%
Vitamin B6 0.047mg 0.074mg 2%
Vitamin E 0.01mg 0.38mg 2%
Magnesium 30mg 22mg 2%
Choline 28.8mg 24.1mg 1%
Calories 76kcal 65kcal 1%
Vitamin B1 0.081mg 0.071mg 1%
Folate 15µg 19µg 1%
Sodium 7mg 35mg 1%
Potassium 121mg 169mg 1%
Net carbs 1.57g 8.69g N/A
Sugar 0.62g 3.12g N/A
Tryptophan 0.12mg 0.029mg 0%
Threonine 0.402mg 0.115mg 0%
Isoleucine 0.435mg 0.139mg 0%
Leucine 0.713mg 0.19mg 0%
Lysine 0.452mg 0.17mg 0%
Methionine 0.108mg 0.034mg 0%
Phenylalanine 0.428mg 0.12mg 0%
Valine 0.446mg 0.149mg 0%
Histidine 0.221mg 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
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.