Tofu vs. Yam — In-Depth Nutrition Comparison
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How are tofu and yam different?
- Tofu is richer in iron, calcium, selenium, manganese, phosphorus, and zinc, while yam is higher in potassium, vitamin B6, vitamin C, and fiber.
- Tofu covers your daily need for iron, 60% more than yam.
- Tofu contains 21 times more calcium than yam. Tofu contains 350mg of calcium, while yam contains 17mg.
- Yam has a higher glycemic index (51) than tofu (15).
Tofu, raw, regular, prepared with calcium sulfate and Yam, raw types were used 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 MagnesiumMagnesium | +42.9% |
| Contains more CalciumCalcium | +1958.8% |
| Contains more IronIron | +892.6% |
| Contains more ZincZinc | +233.3% |
| Contains more PhosphorusPhosphorus | +76.4% |
| Contains less SodiumSodium | -22.2% |
| Contains more ManganeseManganese | +52.4% |
| Contains more SeleniumSelenium | +1171.4% |
| Contains more PotassiumPotassium | +574.4% |
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.
| Contains more Vitamin B2Vitamin B2 | +62.5% |
| Contains more CholineCholine | +74.5% |
| Contains more Vitamin CVitamin C | +17000% |
| Contains more Vitamin EVitamin E | +3400% |
| Contains more Vitamin B1Vitamin B1 | +38.3% |
| Contains more Vitamin B3Vitamin B3 | +183.1% |
| Contains more Vitamin B5Vitamin B5 | +361.8% |
| Contains more Vitamin B6Vitamin B6 | +523.4% |
| Contains more FolateFolate | +53.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +428.1% |
| Contains more FatsFats | +2711.8% |
| Contains more WaterWater | +21.5% |
| Contains more CarbsCarbs | +1390.9% |
| Contains more OtherOther | +13.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +17500% |
| Contains more Poly. FatPolyunsaturated fat | +3451.3% |
| Contains less Sat. FatSaturated fat | -94.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 5.36mg | 0.54mg | 60% |
| Calcium | 350mg | 17mg | 33% |
| Potassium | 121mg | 816mg | 20% |
| Vitamin B6 | 0.047mg | 0.293mg | 19% |
| Vitamin C | 0.1mg | 17.1mg | 19% |
| Polyunsaturated fat | 2.699g | 0.076g | 17% |
| Selenium | 8.9µg | 0.7µg | 15% |
| Fiber | 0.3g | 4.1g | 15% |
| Protein | 8.08g | 1.53g | 13% |
| Carbs | 1.87g | 27.88g | 9% |
| Manganese | 0.605mg | 0.397mg | 9% |
| Fats | 4.78g | 0.17g | 7% |
| Phosphorus | 97mg | 55mg | 6% |
| Vitamin B5 | 0.068mg | 0.314mg | 5% |
| Zinc | 0.8mg | 0.24mg | 5% |
| Vitamin B1 | 0.081mg | 0.112mg | 3% |
| Monounsaturated fat | 1.056g | 0.006g | 3% |
| Saturated fat | 0.691g | 0.037g | 3% |
| Folate | 15µg | 23µg | 2% |
| Choline | 28.8mg | 16.5mg | 2% |
| Vitamin B3 | 0.195mg | 0.552mg | 2% |
| Calories | 76kcal | 118kcal | 2% |
| Vitamin B2 | 0.052mg | 0.032mg | 2% |
| Vitamin E | 0.01mg | 0.35mg | 2% |
| Copper | 0.193mg | 0.178mg | 2% |
| Magnesium | 30mg | 21mg | 2% |
| Vitamin A | 7µg | 1% | |
| Net carbs | 1.57g | 23.78g | N/A |
| Sugar | 0.62g | 0.5g | N/A |
| Sodium | 7mg | 9mg | 0% |
| Vitamin K | 2.4µg | 2.3µg | 0% |
| Tryptophan | 0.12mg | 0.012mg | 0% |
| Threonine | 0.402mg | 0.054mg | 0% |
| Isoleucine | 0.435mg | 0.052mg | 0% |
| Leucine | 0.713mg | 0.096mg | 0% |
| Lysine | 0.452mg | 0.059mg | 0% |
| Methionine | 0.108mg | 0.021mg | 0% |
| Phenylalanine | 0.428mg | 0.071mg | 0% |
| Valine | 0.446mg | 0.062mg | 0% |
| Histidine | 0.221mg | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
59%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.12g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.654g)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food contains less Sodium?
Tofu contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 36)
Which food is cheaper?
Tofu is cheaper (difference - $0.2)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)