Tofu vs. Basil — In-Depth Nutrition Comparison
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Significant differences between tofu and basil
- Tofu has more calcium, selenium, phosphorus, vitamin B1, and zinc; however, basil is richer in vitamin A, vitamin C, folate, and iron.
- Basil covers your daily vitamin A needs 102% more than tofu.
- Basil has 58 times less selenium than tofu. Tofu has 17.4µg of selenium, while basil has 0.3µg.
- Basil contains less saturated fat.
- Basil has a higher glycemic index. The glycemic index of basil is 70, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Basil, 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 CalciumCalcium | +285.9% |
| Contains more ZincZinc | +93.8% |
| Contains more PhosphorusPhosphorus | +239.3% |
| Contains more SeleniumSelenium | +5700% |
| Contains more MagnesiumMagnesium | +10.3% |
| Contains more PotassiumPotassium | +24.5% |
| Contains more IronIron | +19.2% |
| 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 B1Vitamin B1 | +364.7% |
| Contains more Vitamin B2Vitamin B2 | +34.2% |
| Contains more Vitamin CVitamin C | +8900% |
| Contains more Vitamin B3Vitamin B3 | +136.7% |
| Contains more Vitamin B5Vitamin B5 | +57.1% |
| Contains more Vitamin B6Vitamin B6 | +68.5% |
| Contains more FolateFolate | +134.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 414.8µg | 346% | |
| Calcium | 683mg | 177mg | 51% |
| Selenium | 17.4µg | 0.3µg | 31% |
| Polyunsaturated fat | 4.921g | 0.389g | 30% |
| Vitamin A | 264µg | 29% | |
| Protein | 17.27g | 3.15g | 28% |
| Vitamin C | 0.2mg | 18mg | 20% |
| Phosphorus | 190mg | 56mg | 19% |
| Fats | 8.72g | 0.64g | 12% |
| Vitamin B1 | 0.158mg | 0.034mg | 10% |
| Folate | 29µg | 68µg | 10% |
| Zinc | 1.57mg | 0.81mg | 7% |
| Saturated fat | 1.261g | 0.041g | 6% |
| Calories | 144kcal | 23kcal | 6% |
| Iron | 2.66mg | 3.17mg | 6% |
| Vitamin E | 0.8mg | 5% | |
| Monounsaturated fat | 1.925g | 0.088g | 5% |
| Vitamin B6 | 0.092mg | 0.155mg | 5% |
| Fiber | 2.3g | 1.6g | 3% |
| Vitamin B3 | 0.381mg | 0.902mg | 3% |
| Choline | 11.4mg | 2% | |
| Potassium | 237mg | 295mg | 2% |
| Vitamin B2 | 0.102mg | 0.076mg | 2% |
| Vitamin B5 | 0.133mg | 0.209mg | 2% |
| Magnesium | 58mg | 64mg | 1% |
| Copper | 0.378mg | 0.385mg | 1% |
| Manganese | 1.181mg | 1.148mg | 1% |
| Carbs | 2.78g | 2.65g | 0% |
| Net carbs | 0.48g | 1.05g | N/A |
| Sugar | 0.3g | N/A | |
| Sodium | 14mg | 4mg | 0% |
| Tryptophan | 0.235mg | 0.039mg | 0% |
| Threonine | 0.785mg | 0.104mg | 0% |
| Isoleucine | 0.849mg | 0.104mg | 0% |
| Leucine | 1.392mg | 0.191mg | 0% |
| Lysine | 0.883mg | 0.11mg | 0% |
| Methionine | 0.211mg | 0.036mg | 0% |
| Phenylalanine | 0.835mg | 0.13mg | 0% |
| Valine | 0.87mg | 0.127mg | 0% |
| Histidine | 0.431mg | 0.051mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +448.3% |
| Contains more FatsFats | +1262.5% |
| Contains more WaterWater | +31.8% |
~equal in
Carbs
~2.65g
~equal in
Other
~1.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2087.5% |
| Contains more Poly. FatPolyunsaturated fat | +1165% |
| Contains less Sat. FatSaturated fat | -96.7% |
