Tofu vs. Arrowroot — In-Depth Nutrition Comparison
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Summary of differences between tofu and arrowroot
- Tofu has more calcium, manganese, selenium, copper, phosphorus, zinc, and magnesium; however, arrowroot is higher in folate, vitamin B6, and vitamin B3.
- Arrowroot covers your daily need for folate, 77% more than tofu.
- Tofu has 114 times more calcium than arrowroot. While tofu has 683mg of calcium, arrowroot has only 6mg.
- The glycemic index of arrowroot is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Arrowroot, raw.
Infographic
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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 | +132% |
| Contains more CalciumCalcium | +11283.3% |
| Contains more IronIron | +19.8% |
| Contains more CopperCopper | +212.4% |
| Contains more ZincZinc | +149.2% |
| Contains more PhosphorusPhosphorus | +93.9% |
| Contains less SodiumSodium | -46.2% |
| Contains more ManganeseManganese | +578.7% |
| Contains more SeleniumSelenium | +2385.7% |
| Contains more PotassiumPotassium | +91.6% |
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 | +72.9% |
| Contains more Vitamin CVitamin C | +850% |
| Contains more Vitamin B3Vitamin B3 | +344.4% |
| Contains more Vitamin B5Vitamin B5 | +119.5% |
| Contains more Vitamin B6Vitamin B6 | +189.1% |
| Contains more FolateFolate | +1065.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +307.3% |
| Contains more FatsFats | +4260% |
| Contains more CarbsCarbs | +381.7% |
| Contains more WaterWater | +15.6% |
~equal in
Other
~1.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +48025% |
| Contains more Poly. FatPolyunsaturated fat | +5248.9% |
| Contains less Sat. FatSaturated fat | -96.9% |
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 Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 29µg | 338µg | 77% |
| Calcium | 683mg | 6mg | 68% |
| Manganese | 1.181mg | 0.174mg | 44% |
| Polyunsaturated fat | 4.921g | 0.092g | 32% |
| Selenium | 17.4µg | 0.7µg | 30% |
| Copper | 0.378mg | 0.121mg | 29% |
| Protein | 17.27g | 4.24g | 26% |
| Phosphorus | 190mg | 98mg | 13% |
| Vitamin B6 | 0.092mg | 0.266mg | 13% |
| Fats | 8.72g | 0.2g | 13% |
| Zinc | 1.57mg | 0.63mg | 9% |
| Magnesium | 58mg | 25mg | 8% |
| Vitamin B3 | 0.381mg | 1.693mg | 8% |
| Iron | 2.66mg | 2.22mg | 6% |
| Potassium | 237mg | 454mg | 6% |
| Saturated fat | 1.261g | 0.039g | 6% |
| Monounsaturated fat | 1.925g | 0.004g | 5% |
| Fiber | 2.3g | 1.3g | 4% |
| Carbs | 2.78g | 13.39g | 4% |
| Calories | 144kcal | 65kcal | 4% |
| Vitamin B2 | 0.102mg | 0.059mg | 3% |
| Vitamin B5 | 0.133mg | 0.292mg | 3% |
| Vitamin C | 0.2mg | 1.9mg | 2% |
| Vitamin B1 | 0.158mg | 0.143mg | 1% |
| Sodium | 14mg | 26mg | 1% |
| Net carbs | 0.48g | 12.09g | N/A |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 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
9%
32%
Minerals Daily Need Coverage Score
87%
27%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Arrowroot is lower in Saturated fat (difference - 1.222g)
Which food is richer in vitamins?
Arrowroot is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)