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  6. Tofu vs. Watercress

Tofu vs. Watercress — In-Depth Nutrition Comparison

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How are tofu and watercress different?

  • Tofu is richer in iron, calcium, manganese, selenium, and copper, while watercress is higher in vitamin K, vitamin A, vitamin C, vitamin E, and vitamin B6.
  • Watercress covers your daily need for vitamin K, 206% more than tofu.
  • Tofu contains 27 times more iron than watercress. Tofu contains 5.36mg of iron, while watercress contains 0.2mg.
  • Watercress has a higher glycemic index (32) than tofu (15).

Tofu, raw, regular, prepared with calcium sulfate and Watercress, raw types were used in this article.

Infographic

Tofu vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +191.7%
Contains more IronIron +2580%
Contains more CopperCopper +150.6%
Contains more ZincZinc +627.3%
Contains more PhosphorusPhosphorus +61.7%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +148%
Contains more SeleniumSelenium +888.9%
Contains more PotassiumPotassium +172.7%

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
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more FolateFolate +66.7%
Contains more CholineCholine +220%
Contains more Vitamin CVitamin C +42900%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B5Vitamin B5 +355.9%
Contains more Vitamin B6Vitamin B6 +174.5%
Contains more Vitamin KVitamin K +10316.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Watercress DV% diff.
Vitamin K 2.4µg 250µg 206%
Iron 5.36mg 0.2mg 65%
Vitamin C 0.1mg 43mg 48%
Calcium 350mg 120mg 23%
Vitamin A 160µg 18%
Polyunsaturated fat 2.699g 0.035g 18%
Manganese 0.605mg 0.244mg 16%
Selenium 8.9µg 0.9µg 15%
Copper 0.193mg 0.077mg 13%
Protein 8.08g 2.3g 12%
Fats 4.78g 0.1g 7%
Vitamin E 0.01mg 1mg 7%
Potassium 121mg 330mg 6%
Vitamin B6 0.047mg 0.129mg 6%
Zinc 0.8mg 0.11mg 6%
Vitamin B2 0.052mg 0.12mg 5%
Vitamin B5 0.068mg 0.31mg 5%
Phosphorus 97mg 60mg 5%
Choline 28.8mg 9mg 4%
Saturated fat 0.691g 0.027g 3%
Monounsaturated fat 1.056g 0.008g 3%
Calories 76kcal 11kcal 3%
Folate 15µg 9µg 2%
Magnesium 30mg 21mg 2%
Vitamin B1 0.081mg 0.09mg 1%
Sodium 7mg 41mg 1%
Fiber 0.3g 0.5g 1%
Carbs 1.87g 1.29g 0%
Net carbs 1.57g 0.79g N/A
Sugar 0.62g 0.2g N/A
Vitamin B3 0.195mg 0.2mg 0%
Tryptophan 0.12mg 0.03mg 0%
Threonine 0.402mg 0.133mg 0%
Isoleucine 0.435mg 0.093mg 0%
Leucine 0.713mg 0.166mg 0%
Lysine 0.452mg 0.134mg 0%
Methionine 0.108mg 0.02mg 0%
Phenylalanine 0.428mg 0.114mg 0%
Valine 0.446mg 0.137mg 0%
Histidine 0.221mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +251.3%
Contains more FatsFats +4680%
Contains more CarbsCarbs +45%
Contains more WaterWater +12.5%
Contains more OtherOther +66.7%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +13100%
Contains more Poly. FatPolyunsaturated fat +7611.4%
Contains less Sat. FatSaturated fat -96.1%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.