Tofu vs. Cardamom — In-Depth Nutrition Comparison
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Important differences between tofu and cardamom
- Tofu has more calcium; however, cardamom has more manganese, iron, fiber, zinc, magnesium, potassium, vitamin C, vitamin B6, and vitamin B2.
- Cardamom's daily need coverage for manganese is 1166% more.
- Tofu has 2 times more calcium than cardamom. Tofu has 683mg of calcium, while cardamom has 383mg.
- Tofu has a higher glycemic index than cardamom.
The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Spices, cardamom.
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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 | +78.3% |
| Contains less SodiumSodium | -22.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +294.8% |
| Contains more PotassiumPotassium | +372.2% |
| Contains more IronIron | +425.2% |
| Contains more ZincZinc | +375.8% |
| Contains more ManganeseManganese | +2270.9% |
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 B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +10400% |
| Contains more Vitamin B1Vitamin B1 | +25.3% |
| Contains more Vitamin B2Vitamin B2 | +78.4% |
| Contains more Vitamin B3Vitamin B3 | +189.2% |
| Contains more Vitamin B6Vitamin B6 | +150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.181mg | 28mg | 1166% |
| Iron | 2.66mg | 13.97mg | 141% |
| Fiber | 2.3g | 28g | 103% |
| Zinc | 1.57mg | 7.47mg | 54% |
| Magnesium | 58mg | 229mg | 41% |
| Selenium | 17.4µg | 32% | |
| Polyunsaturated fat | 4.921g | 0.43g | 30% |
| Calcium | 683mg | 383mg | 30% |
| Potassium | 237mg | 1119mg | 26% |
| Vitamin C | 0.2mg | 21mg | 23% |
| Carbs | 2.78g | 68.47g | 22% |
| Protein | 17.27g | 10.76g | 13% |
| Vitamin B6 | 0.092mg | 0.23mg | 11% |
| Calories | 144kcal | 311kcal | 8% |
| Folate | 29µg | 7% | |
| Vitamin B2 | 0.102mg | 0.182mg | 6% |
| Vitamin B3 | 0.381mg | 1.102mg | 5% |
| Saturated fat | 1.261g | 0.68g | 3% |
| Monounsaturated fat | 1.925g | 0.87g | 3% |
| Vitamin B1 | 0.158mg | 0.198mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Fats | 8.72g | 6.7g | 3% |
| Phosphorus | 190mg | 178mg | 2% |
| Copper | 0.378mg | 0.383mg | 1% |
| Net carbs | 0.48g | 40.47g | N/A |
| Sodium | 14mg | 18mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +60.5% |
| Contains more FatsFats | +30.1% |
| Contains more WaterWater | +743.4% |
| Contains more CarbsCarbs | +2362.9% |
| Contains more OtherOther | +313.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +121.3% |
| Contains more Poly. FatPolyunsaturated fat | +1044.4% |
| Contains less Sat. FatSaturated fat | -46.1% |
