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  6. Tofu vs. Bamboo shoots

Tofu vs. Bamboo shoots — In-Depth Nutrition Comparison

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Important differences between tofu and bamboo shoots

  • Tofu has more calcium, manganese, selenium, iron, copper, phosphorus, and magnesium; however, bamboo shoots have more vitamin B6 and potassium.
  • Tofu's daily need coverage for calcium is 67% more.
  • Tofu has 22 times more selenium than bamboo shoots. Tofu has 17.4µg of selenium, while bamboo shoots have 0.8µg.
  • Bamboo shoots are lower in saturated fat.
  • Bamboo shoots have a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Bamboo shoots, raw.

Infographic

Tofu vs Bamboo shoots 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.
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +1833.3%
Contains more CalciumCalcium +5153.8%
Contains more IronIron +432%
Contains more CopperCopper +98.9%
Contains more ZincZinc +42.7%
Contains more PhosphorusPhosphorus +222%
Contains more ManganeseManganese +350.8%
Contains more SeleniumSelenium +2075%
Contains more PotassiumPotassium +124.9%
Contains less SodiumSodium -71.4%

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.
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin B2Vitamin B2 +45.7%
Contains more FolateFolate +314.3%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more Vitamin B5Vitamin B5 +21.1%
Contains more Vitamin B6Vitamin B6 +160.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Tofu Bamboo shoots DV% diff.
Calcium 683mg 13mg 67%
Manganese 1.181mg 0.262mg 40%
Polyunsaturated fat 4.921g 0.134g 32%
Selenium 17.4µg 0.8µg 30%
Protein 17.27g 2.6g 29%
Iron 2.66mg 0.5mg 27%
Copper 0.378mg 0.19mg 21%
Phosphorus 190mg 59mg 19%
Fats 8.72g 0.3g 13%
Magnesium 58mg 3mg 13%
Vitamin B6 0.092mg 0.24mg 11%
Potassium 237mg 533mg 9%
Vitamin E 1mg 7%
Folate 29µg 7µg 6%
Calories 144kcal 27kcal 6%
Saturated fat 1.261g 0.069g 5%
Monounsaturated fat 1.925g 0.007g 5%
Zinc 1.57mg 1.1mg 4%
Vitamin C 0.2mg 4mg 4%
Vitamin B2 0.102mg 0.07mg 2%
Vitamin B1 0.158mg 0.15mg 1%
Vitamin B3 0.381mg 0.6mg 1%
Vitamin B5 0.133mg 0.161mg 1%
Carbs 2.78g 5.2g 1%
Net carbs 0.48g 3g N/A
Sugar 3g N/A
Fiber 2.3g 2.2g 0%
Sodium 14mg 4mg 0%
Vitamin A 1µg 0%
Tryptophan 0.235mg 0.027mg 0%
Threonine 0.785mg 0.086mg 0%
Isoleucine 0.849mg 0.088mg 0%
Leucine 1.392mg 0.14mg 0%
Lysine 0.883mg 0.134mg 0%
Methionine 0.211mg 0.03mg 0%
Phenylalanine 0.835mg 0.09mg 0%
Valine 0.87mg 0.106mg 0%
Histidine 0.431mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +564.2%
Contains more FatsFats +2806.7%
Contains more OtherOther +55.6%
Contains more CarbsCarbs +87.1%
Contains more WaterWater +30.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +27400%
Contains more Poly. FatPolyunsaturated fat +3572.4%
Contains less Sat. FatSaturated fat -94.5%

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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/172475/nutrients
  2. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.