Tofu vs. Arugula — In-Depth Nutrition Comparison
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A recap on the differences between tofu and arugula
- Tofu is higher in calcium, manganese, copper, selenium, phosphorus, iron, and zinc, yet arugula is higher in vitamin A, folate, and vitamin C.
- Tofu covers your daily calcium needs 52% more than arugula.
- Tofu contains 58 times more selenium than arugula. While tofu contains 17.4µg of selenium, arugula contains only 0.3µg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Arugula, raw.
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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 | +23.4% |
| Contains more CalciumCalcium | +326.9% |
| Contains more IronIron | +82.2% |
| Contains more CopperCopper | +397.4% |
| Contains more ZincZinc | +234% |
| Contains more PhosphorusPhosphorus | +265.4% |
| Contains less SodiumSodium | -48.1% |
| Contains more ManganeseManganese | +267.9% |
| Contains more SeleniumSelenium | +5700% |
| Contains more PotassiumPotassium | +55.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +259.1% |
| Contains more Vitamin B2Vitamin B2 | +18.6% |
| Contains more Vitamin B3Vitamin B3 | +24.9% |
| Contains more Vitamin B6Vitamin B6 | +26% |
| Contains more Vitamin CVitamin C | +7400% |
| Contains more Vitamin B5Vitamin B5 | +228.6% |
| Contains more FolateFolate | +234.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 91% | |
| Calcium | 683mg | 160mg | 52% |
| Manganese | 1.181mg | 0.321mg | 37% |
| Copper | 0.378mg | 0.076mg | 34% |
| Polyunsaturated fat | 4.921g | 0.319g | 31% |
| Selenium | 17.4µg | 0.3µg | 31% |
| Protein | 17.27g | 2.58g | 29% |
| Phosphorus | 190mg | 52mg | 20% |
| Folate | 29µg | 97µg | 17% |
| Vitamin C | 0.2mg | 15mg | 16% |
| Iron | 2.66mg | 1.46mg | 15% |
| Vitamin A | 119µg | 13% | |
| Fats | 8.72g | 0.66g | 12% |
| Vitamin B1 | 0.158mg | 0.044mg | 10% |
| Zinc | 1.57mg | 0.47mg | 10% |
| Vitamin B5 | 0.133mg | 0.437mg | 6% |
| Calories | 144kcal | 25kcal | 6% |
| Saturated fat | 1.261g | 0.086g | 5% |
| Monounsaturated fat | 1.925g | 0.049g | 5% |
| Potassium | 237mg | 369mg | 4% |
| Choline | 15.3mg | 3% | |
| Magnesium | 58mg | 47mg | 3% |
| Vitamin E | 0.43mg | 3% | |
| Fiber | 2.3g | 1.6g | 3% |
| Vitamin B6 | 0.092mg | 0.073mg | 1% |
| Vitamin B2 | 0.102mg | 0.086mg | 1% |
| Sodium | 14mg | 27mg | 1% |
| Carbs | 2.78g | 3.65g | 0% |
| Net carbs | 0.48g | 2.05g | N/A |
| Sugar | 2.05g | N/A | |
| Vitamin B3 | 0.381mg | 0.305mg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +569.4% |
| Contains more FatsFats | +1221.2% |
| Contains more CarbsCarbs | +31.3% |
| Contains more WaterWater | +31.3% |
~equal in
Other
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3828.6% |
| Contains more Poly. FatPolyunsaturated fat | +1442.6% |
| Contains less Sat. FatSaturated fat | -93.2% |
