Tofu vs. Yolk — In-Depth Nutrition Comparison
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Important differences between tofu and yolk
- Tofu has more iron; however, yolk has more choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin B2, and vitamin D.
- Yolk's daily need coverage for cholesterol is 362% more.
- Tofu has 2 times more iron than yolk. Tofu has 5.36mg of iron, while yolk has 2.73mg.
- Tofu is lower in saturated fat.
- Tofu has a higher glycemic index than yolk.
The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Egg, yolk, raw, fresh.
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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 | +500% |
| Contains more CalciumCalcium | +171.3% |
| Contains more IronIron | +96.3% |
| Contains more CopperCopper | +150.6% |
| Contains less SodiumSodium | -85.4% |
| Contains more ManganeseManganese | +1000% |
| Contains more ZincZinc | +187.5% |
| Contains more PhosphorusPhosphorus | +302.1% |
| Contains more SeleniumSelenium | +529.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +712.5% |
| Contains more Vitamin KVitamin K | +242.9% |
| Contains more Vitamin EVitamin E | +25700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +117.3% |
| Contains more Vitamin B2Vitamin B2 | +915.4% |
| Contains more Vitamin B5Vitamin B5 | +4297.1% |
| Contains more Vitamin B6Vitamin B6 | +644.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +873.3% |
| Contains more CholineCholine | +2747.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +61.6% |
| Contains more ProteinProtein | +96.3% |
| Contains more FatsFats | +455.2% |
| Contains more CarbsCarbs | +92% |
| Contains more OtherOther | +136.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +1011.6% |
| Contains more Poly. FatPolyunsaturated fat | +55.8% |
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 Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Cholesterol | 0mg | 1085mg | 362% |
| Choline | 28.8mg | 820.2mg | 144% |
| Selenium | 8.9µg | 56µg | 86% |
| Vitamin B12 | 0µg | 1.95µg | 81% |
| Vitamin B5 | 0.068mg | 2.99mg | 58% |
| Phosphorus | 97mg | 390mg | 42% |
| Vitamin A | 381µg | 42% | |
| Saturated fat | 0.691g | 9.551g | 40% |
| Vitamin B2 | 0.052mg | 0.528mg | 37% |
| Folate | 15µg | 146µg | 33% |
| Iron | 5.36mg | 2.73mg | 33% |
| Fats | 4.78g | 26.54g | 33% |
| Vitamin D | 0IU | 218IU | 27% |
| Vitamin D | 0µg | 5.4µg | 27% |
| Monounsaturated fat | 1.056g | 11.738g | 27% |
| Manganese | 0.605mg | 0.055mg | 24% |
| Vitamin B6 | 0.047mg | 0.35mg | 23% |
| Calcium | 350mg | 129mg | 22% |
| Vitamin E | 0.01mg | 2.58mg | 17% |
| Protein | 8.08g | 15.86g | 16% |
| Zinc | 0.8mg | 2.3mg | 14% |
| Copper | 0.193mg | 0.077mg | 13% |
| Calories | 76kcal | 322kcal | 12% |
| Polyunsaturated fat | 2.699g | 4.204g | 10% |
| Vitamin B1 | 0.081mg | 0.176mg | 8% |
| Magnesium | 30mg | 5mg | 6% |
| Sodium | 7mg | 48mg | 2% |
| Vitamin B3 | 0.195mg | 0.024mg | 1% |
| Fiber | 0.3g | 0g | 1% |
| Vitamin K | 2.4µg | 0.7µg | 1% |
| Carbs | 1.87g | 3.59g | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 3.59g | N/A |
| Potassium | 121mg | 109mg | 0% |
| Sugar | 0.62g | 0.56g | N/A |
| Tryptophan | 0.12mg | 0.177mg | 0% |
| Threonine | 0.402mg | 0.687mg | 0% |
| Isoleucine | 0.435mg | 0.866mg | 0% |
| Leucine | 0.713mg | 1.399mg | 0% |
| Lysine | 0.452mg | 1.217mg | 0% |
| Methionine | 0.108mg | 0.378mg | 0% |
| Phenylalanine | 0.428mg | 0.681mg | 0% |
| Valine | 0.446mg | 0.949mg | 0% |
| Histidine | 0.221mg | 0.416mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.011g | N/A |
| Omega-3 - DHA | 0g | 0.114g | N/A |
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%
114%
Minerals Daily Need Coverage Score
59%
73%
Comparison summary
Which food is lower in Sugar?
Yolk is lower in Sugar (difference - 0.06g)
Which food is lower in glycemic index?
Yolk is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 8.86g)
Which food is cheaper?
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.