Tofu vs. Wasabi — In-Depth Nutrition Comparison
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What are the differences between tofu and wasabi?
- Tofu is higher in iron, calcium, and manganese, yet wasabi is higher in vitamin C, fiber, vitamin B6, potassium, magnesium, and zinc.
- Tofu's daily need coverage for iron is 54% more.
- Tofu has 3 times more calcium than wasabi. While tofu has 350mg of calcium, wasabi has only 128mg.
- The glycemic index of tofu is lower.
We used Tofu, raw, regular, prepared with calcium sulfate and Wasabi, root, raw types in this article.
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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.
| Contains more CalciumCalcium | +173.4% |
| Contains more IronIron | +420.4% |
| Contains more CopperCopper | +24.5% |
| Contains more PhosphorusPhosphorus | +21.3% |
| Contains less SodiumSodium | -58.8% |
| Contains more ManganeseManganese | +54.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +130% |
| Contains more PotassiumPotassium | +369.4% |
| Contains more ZincZinc | +102.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +41800% |
| Contains more Vitamin B1Vitamin B1 | +61.7% |
| Contains more Vitamin B2Vitamin B2 | +119.2% |
| Contains more Vitamin B3Vitamin B3 | +281% |
| Contains more Vitamin B5Vitamin B5 | +198.5% |
| Contains more Vitamin B6Vitamin B6 | +483% |
| Contains more FolateFolate | +20% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 1.03mg | 54% |
| Vitamin C | 0.1mg | 41.9mg | 46% |
| Fiber | 0.3g | 7.8g | 30% |
| Calcium | 350mg | 128mg | 22% |
| Polyunsaturated fat | 2.699g | 18% | |
| Vitamin B6 | 0.047mg | 0.274mg | 17% |
| Selenium | 8.9µg | 16% | |
| Potassium | 121mg | 568mg | 13% |
| Magnesium | 30mg | 69mg | 9% |
| Manganese | 0.605mg | 0.391mg | 9% |
| Carbs | 1.87g | 23.54g | 7% |
| Protein | 8.08g | 4.8g | 7% |
| Zinc | 0.8mg | 1.62mg | 7% |
| Fats | 4.78g | 0.63g | 6% |
| Vitamin B2 | 0.052mg | 0.114mg | 5% |
| Choline | 28.8mg | 5% | |
| Vitamin B1 | 0.081mg | 0.131mg | 4% |
| Copper | 0.193mg | 0.155mg | 4% |
| Saturated fat | 0.691g | 3% | |
| Vitamin B5 | 0.068mg | 0.203mg | 3% |
| Monounsaturated fat | 1.056g | 3% | |
| Vitamin B3 | 0.195mg | 0.743mg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Calories | 76kcal | 109kcal | 2% |
| Phosphorus | 97mg | 80mg | 2% |
| Folate | 15µg | 18µg | 1% |
| Net carbs | 1.57g | 15.74g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 7mg | 17mg | 0% |
| Vitamin E | 0.01mg | 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
| Contains more ProteinProtein | +68.3% |
| Contains more FatsFats | +658.7% |
| Contains more WaterWater | +22.3% |
| Contains more CarbsCarbs | +1158.8% |
| Contains more OtherOther | +166.7% |