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  6. Tofu vs. Vermicelli

Tofu vs. Vermicelli — In-Depth Nutrition Comparison

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Differences between tofu and vermicelli

  • Tofu has more iron, calcium, phosphorus, vitamin B1, and magnesium, while vermicelli has more copper, selenium, zinc, choline, and fiber.
  • Vermicelli's daily need coverage for copper is 191% higher.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of vermicelli is 35.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Vermicelli, made from soy.

Infographic

Tofu vs Vermicelli 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
6
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 1.4% 17% 0.26% 68% 639% 116% 8.6% 0.52% 0% 147%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +536.4%
Contains more PotassiumPotassium +3933.3%
Contains more IronIron +196.1%
Contains more PhosphorusPhosphorus +385%
Contains more ManganeseManganese +∞%
Contains more CopperCopper +892.7%
Contains more ZincZinc +430%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +203.4%

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
7
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% 0.67% 10% 0% 0% 0% 0% 0% 0% 0% 9.5% 0% 97%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +5000%
Contains more Vitamin KVitamin K +58.3%
Contains more CholineCholine +514.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Vermicelli DV% diff.
Copper 0.193mg 1.916mg 191%
Iron 5.36mg 1.81mg 44%
Selenium 8.9µg 27µg 33%
Zinc 0.8mg 4.24mg 31%
Calcium 350mg 55mg 30%
Choline 28.8mg 177mg 27%
Carbs 1.87g 82.32g 27%
Manganese 0.605mg 26%
Polyunsaturated fat 2.699g 0.041g 18%
Protein 8.08g 0.1g 16%
Fiber 0.3g 3.9g 14%
Calories 76kcal 331kcal 13%
Phosphorus 97mg 20mg 11%
Vitamin B1 0.081mg 0mg 7%
Fats 4.78g 0.1g 7%
Magnesium 30mg 2mg 7%
Vitamin B2 0.052mg 0mg 4%
Vitamin B6 0.047mg 0mg 4%
Folate 15µg 0µg 4%
Saturated fat 0.691g 0.014g 3%
Vitamin E 0.01mg 0.51mg 3%
Potassium 121mg 3mg 3%
Monounsaturated fat 1.056g 0.013g 3%
Vitamin B3 0.195mg 0mg 1%
Vitamin B5 0.068mg 1%
Vitamin K 2.4µg 3.8µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 78.42g N/A
Sugar 0.62g 17.44g N/A
Sodium 7mg 4mg 0%
Vitamin A 2µg 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
82% 12% 6%
Protein: 0.1 g
Fats: 0.1 g
Carbs: 82.32 g
Water: 11.9 g
Other: 5.58 g
Contains more ProteinProtein +7980%
Contains more FatsFats +4680%
Contains more WaterWater +610.5%
Contains more CarbsCarbs +4302.1%
Contains more OtherOther +675%

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
21% 19% 60%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Mono. FatMonounsaturated fat +8023.1%
Contains more Poly. FatPolyunsaturated fat +6482.9%
Contains less Sat. FatSaturated fat -98%

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. Vermicelli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169884/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.