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  6. Tofu vs. Chinese cabbage

Tofu vs. Chinese cabbage — In-Depth Nutrition Comparison

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Important differences between tofu and Chinese cabbage

  • Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, and vitamin B1; however, Chinese cabbage has more vitamin A and vitamin C.
  • Chinese cabbage's daily need coverage for vitamin A is 86% more.
  • Tofu has 35 times more selenium than Chinese cabbage. Tofu has 17.4µg of selenium, while Chinese cabbage has 0.5µg.
  • Chinese cabbage has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Cabbage, chinese (pak-choi), raw.

Infographic

Tofu vs Chinese cabbage infographic
Infographic link

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
9
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +205.3%
Contains more CalciumCalcium +550.5%
Contains more IronIron +232.5%
Contains more CopperCopper +1700%
Contains more ZincZinc +726.3%
Contains more PhosphorusPhosphorus +413.5%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +642.8%
Contains more SeleniumSelenium +3380%
~equal in Potassium ~252mg

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
3
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +45.7%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin CVitamin C +22400%
Contains more Vitamin B3Vitamin B3 +31.2%
Contains more Vitamin B6Vitamin B6 +110.9%
Contains more FolateFolate +127.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Chinese cabbage DV% diff.
Calcium 683mg 105mg 58%
Vitamin C 0.2mg 45mg 50%
Manganese 1.181mg 0.159mg 44%
Copper 0.378mg 0.021mg 40%
Vitamin K 45.5µg 38%
Polyunsaturated fat 4.921g 0.096g 32%
Protein 17.27g 1.5g 32%
Selenium 17.4µg 0.5µg 31%
Vitamin A 223µg 25%
Iron 2.66mg 0.8mg 23%
Phosphorus 190mg 37mg 22%
Zinc 1.57mg 0.19mg 13%
Fats 8.72g 0.2g 13%
Vitamin B1 0.158mg 0.04mg 10%
Magnesium 58mg 19mg 9%
Folate 29µg 66µg 9%
Vitamin B6 0.092mg 0.194mg 8%
Calories 144kcal 13kcal 7%
Saturated fat 1.261g 0.027g 6%
Monounsaturated fat 1.925g 0.015g 5%
Fiber 2.3g 1g 5%
Vitamin B2 0.102mg 0.07mg 2%
Sodium 14mg 65mg 2%
Choline 6.4mg 1%
Vitamin E 0.09mg 1%
Vitamin B5 0.133mg 0.088mg 1%
Vitamin B3 0.381mg 0.5mg 1%
Carbs 2.78g 2.18g 0%
Net carbs 0.48g 1.18g N/A
Potassium 237mg 252mg 0%
Sugar 1.18g N/A
Tryptophan 0.235mg 0.015mg 0%
Threonine 0.785mg 0.049mg 0%
Isoleucine 0.849mg 0.085mg 0%
Leucine 1.392mg 0.088mg 0%
Lysine 0.883mg 0.089mg 0%
Methionine 0.211mg 0.009mg 0%
Phenylalanine 0.835mg 0.044mg 0%
Valine 0.87mg 0.066mg 0%
Histidine 0.431mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1051.3%
Contains more FatsFats +4260%
Contains more CarbsCarbs +27.5%
Contains more OtherOther +75%
Contains more WaterWater +36.5%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +12733.3%
Contains more Poly. FatPolyunsaturated fat +5026%
Contains less Sat. FatSaturated fat -97.9%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.