Tofu vs. Rapini — In-Depth Nutrition Comparison
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Important differences between tofu and rapini
- Tofu has more calcium, copper, manganese, selenium, phosphorus, magnesium, and zinc; however, rapini has more vitamin A, vitamin C, and folate.
- Tofu's daily need coverage for calcium is 58% more.
- Tofu has 17 times more selenium than rapini. Tofu has 17.4µg of selenium, while rapini has 1µg.
- Rapini has a higher glycemic index than tofu.
The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Broccoli raab, 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 | +163.6% |
| Contains more CalciumCalcium | +532.4% |
| Contains more PotassiumPotassium | +20.9% |
| Contains more IronIron | +24.3% |
| Contains more CopperCopper | +800% |
| Contains more ZincZinc | +103.9% |
| Contains more PhosphorusPhosphorus | +160.3% |
| Contains less SodiumSodium | -57.6% |
| Contains more ManganeseManganese | +199% |
| Contains more SeleniumSelenium | +1640% |
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 CVitamin C | +10000% |
| Contains more Vitamin B2Vitamin B2 | +26.5% |
| Contains more Vitamin B3Vitamin B3 | +220.5% |
| Contains more Vitamin B5Vitamin B5 | +142.1% |
| Contains more Vitamin B6Vitamin B6 | +85.9% |
| Contains more FolateFolate | +186.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 187% | |
| Calcium | 683mg | 108mg | 58% |
| Copper | 0.378mg | 0.042mg | 37% |
| Manganese | 1.181mg | 0.395mg | 34% |
| Polyunsaturated fat | 4.921g | 0.13g | 32% |
| Selenium | 17.4µg | 1µg | 30% |
| Protein | 17.27g | 3.17g | 28% |
| Vitamin C | 0.2mg | 20.2mg | 22% |
| Phosphorus | 190mg | 73mg | 17% |
| Vitamin A | 131µg | 15% | |
| Folate | 29µg | 83µg | 14% |
| Fats | 8.72g | 0.49g | 13% |
| Vitamin E | 1.62mg | 11% | |
| Magnesium | 58mg | 22mg | 9% |
| Iron | 2.66mg | 2.14mg | 7% |
| Zinc | 1.57mg | 0.77mg | 7% |
| Calories | 144kcal | 22kcal | 6% |
| Vitamin B6 | 0.092mg | 0.171mg | 6% |
| Saturated fat | 1.261g | 0.05g | 6% |
| Vitamin B3 | 0.381mg | 1.221mg | 5% |
| Monounsaturated fat | 1.925g | 0.026g | 5% |
| Vitamin B5 | 0.133mg | 0.322mg | 4% |
| Choline | 18.3mg | 3% | |
| Vitamin B2 | 0.102mg | 0.129mg | 2% |
| Fiber | 2.3g | 2.7g | 2% |
| Potassium | 237mg | 196mg | 1% |
| Sodium | 14mg | 33mg | 1% |
| Carbs | 2.78g | 2.85g | 0% |
| Net carbs | 0.48g | 0.15g | N/A |
| Sugar | 0.38g | N/A | |
| Vitamin B1 | 0.158mg | 0.162mg | 0% |
| Tryptophan | 0.235mg | 0.043mg | 0% |
| Threonine | 0.785mg | 0.106mg | 0% |
| Isoleucine | 0.849mg | 0.104mg | 0% |
| Leucine | 1.392mg | 0.17mg | 0% |
| Lysine | 0.883mg | 0.198mg | 0% |
| Methionine | 0.211mg | 0.048mg | 0% |
| Phenylalanine | 0.835mg | 0.128mg | 0% |
| Valine | 0.87mg | 0.153mg | 0% |
| Histidine | 0.431mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +444.8% |
| Contains more FatsFats | +1679.6% |
| Contains more OtherOther | +48.9% |
| Contains more WaterWater | +32.5% |
~equal in
Carbs
~2.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7303.8% |
| Contains more Poly. FatPolyunsaturated fat | +3685.4% |
| Contains less Sat. FatSaturated fat | -96% |
