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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
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
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
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% |
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 minerals |
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| Lower in Sodium |
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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 price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
13%
Minerals Daily Need Coverage Score
87%
23%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Bamboo shoots contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Bamboo shoots is lower in Saturated fat (difference - 1.192g)
Which food is richer in vitamins?
Bamboo shoots 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 is cheaper?
?
The foods are relatively equal in price ($)