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  6. Tofu vs. Welsh onion

Tofu vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between tofu and welsh onion

  • Tofu has more iron, calcium, manganese, selenium, copper, and phosphorus; however, welsh onion is richer in vitamin K, vitamin C, vitamin A, and fiber.
  • Welsh onion covers your daily vitamin K needs 159% more than tofu.
  • Welsh onion has 19 times less calcium than tofu. Tofu has 350mg of calcium, while welsh onion has 18mg.
  • Welsh onion has a higher glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Onions, welsh, raw.

Infographic

Tofu vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +339.3%
Contains more CopperCopper +175.7%
Contains more ZincZinc +53.8%
Contains more PhosphorusPhosphorus +98%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +341.6%
Contains more SeleniumSelenium +1383.3%
Contains more PotassiumPotassium +75.2%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B1Vitamin B1 +62%
Contains more CholineCholine +443.4%
Contains more Vitamin CVitamin C +26900%
Contains more Vitamin EVitamin E +5000%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +105.1%
Contains more Vitamin B5Vitamin B5 +148.5%
Contains more Vitamin B6Vitamin B6 +53.2%
Contains more Vitamin KVitamin K +7958.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Tofu Welsh onion DV% diff.
Vitamin K 2.4µg 193.4µg 159%
Iron 5.36mg 1.22mg 52%
Calcium 350mg 18mg 33%
Vitamin C 0.1mg 27mg 30%
Manganese 0.605mg 0.137mg 20%
Polyunsaturated fat 2.699g 0.156g 17%
Selenium 8.9µg 0.6µg 15%
Copper 0.193mg 0.07mg 14%
Protein 8.08g 1.9g 12%
Fiber 0.3g 2.4g 8%
Phosphorus 97mg 49mg 7%
Fats 4.78g 0.4g 7%
Choline 28.8mg 5.3mg 4%
Vitamin E 0.01mg 0.51mg 3%
Vitamin B1 0.081mg 0.05mg 3%
Zinc 0.8mg 0.52mg 3%
Potassium 121mg 212mg 3%
Saturated fat 0.691g 0.067g 3%
Monounsaturated fat 1.056g 0.056g 3%
Vitamin B2 0.052mg 0.09mg 3%
Vitamin B6 0.047mg 0.072mg 2%
Calories 76kcal 34kcal 2%
Vitamin B5 0.068mg 0.169mg 2%
Magnesium 30mg 23mg 2%
Carbs 1.87g 6.5g 2%
Vitamin B3 0.195mg 0.4mg 1%
Net carbs 1.57g 4.1g N/A
Sugar 0.62g 2.18g N/A
Sodium 7mg 17mg 0%
Folate 15µg 16µg 0%
Tryptophan 0.12mg 0.021mg 0%
Threonine 0.402mg 0.074mg 0%
Isoleucine 0.435mg 0.081mg 0%
Leucine 0.713mg 0.113mg 0%
Lysine 0.452mg 0.095mg 0%
Methionine 0.108mg 0.021mg 0%
Phenylalanine 0.428mg 0.061mg 0%
Valine 0.446mg 0.084mg 0%
Histidine 0.221mg 0.033mg 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% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +325.3%
Contains more FatsFats +1095%
Contains more CarbsCarbs +247.6%
~equal in Water ~90.5g
~equal in Other ~0.7g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +1785.7%
Contains more Poly. FatPolyunsaturated fat +1630.1%
Contains less Sat. FatSaturated fat -90.3%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.