Tofu vs. Cassava — In-Depth Nutrition Comparison
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Significant differences between tofu and cassava
- Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium; however, cassava is richer in vitamin C.
- Tofu covers your daily calcium needs 67% more than cassava.
- Cassava has 25 times less selenium than tofu. Tofu has 17.4µg of selenium, while cassava has 0.7µg.
- Cassava contains less saturated fat.
- Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Cassava, 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 | +176.2% |
| Contains more CalciumCalcium | +4168.8% |
| Contains more IronIron | +885.2% |
| Contains more CopperCopper | +278% |
| Contains more ZincZinc | +361.8% |
| Contains more PhosphorusPhosphorus | +603.7% |
| Contains more ManganeseManganese | +207.6% |
| Contains more SeleniumSelenium | +2385.7% |
| Contains more PotassiumPotassium | +14.3% |
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 | +81.6% |
| Contains more Vitamin B2Vitamin B2 | +112.5% |
| Contains more Vitamin B5Vitamin B5 | +24.3% |
| Contains more Vitamin CVitamin C | +10200% |
| Contains more Vitamin B3Vitamin B3 | +124.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 16mg | 67% |
| Manganese | 1.181mg | 0.384mg | 35% |
| Polyunsaturated fat | 4.921g | 0.048g | 32% |
| Protein | 17.27g | 1.36g | 32% |
| Copper | 0.378mg | 0.1mg | 31% |
| Iron | 2.66mg | 0.27mg | 30% |
| Selenium | 17.4µg | 0.7µg | 30% |
| Vitamin C | 0.2mg | 20.6mg | 23% |
| Phosphorus | 190mg | 27mg | 23% |
| Fats | 8.72g | 0.28g | 13% |
| Carbs | 2.78g | 38.06g | 12% |
| Zinc | 1.57mg | 0.34mg | 11% |
| Magnesium | 58mg | 21mg | 9% |
| Vitamin B1 | 0.158mg | 0.087mg | 6% |
| Monounsaturated fat | 1.925g | 0.075g | 5% |
| Saturated fat | 1.261g | 0.074g | 5% |
| Vitamin B2 | 0.102mg | 0.048mg | 4% |
| Choline | 23.7mg | 4% | |
| Vitamin B3 | 0.381mg | 0.854mg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Fiber | 2.3g | 1.8g | 2% |
| Folate | 29µg | 27µg | 1% |
| Calories | 144kcal | 160kcal | 1% |
| Vitamin B5 | 0.133mg | 0.107mg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Potassium | 237mg | 271mg | 1% |
| Net carbs | 0.48g | 36.26g | N/A |
| Sugar | 1.7g | N/A | |
| Sodium | 14mg | 14mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin B6 | 0.092mg | 0.088mg | 0% |
| Tryptophan | 0.235mg | 0.019mg | 0% |
| Threonine | 0.785mg | 0.028mg | 0% |
| Isoleucine | 0.849mg | 0.027mg | 0% |
| Leucine | 1.392mg | 0.039mg | 0% |
| Lysine | 0.883mg | 0.044mg | 0% |
| Methionine | 0.211mg | 0.011mg | 0% |
| Phenylalanine | 0.835mg | 0.026mg | 0% |
| Valine | 0.87mg | 0.035mg | 0% |
| Histidine | 0.431mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1169.9% |
| Contains more FatsFats | +3014.3% |
| Contains more WaterWater | +17% |
| Contains more OtherOther | +125.8% |
| Contains more CarbsCarbs | +1269.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2466.7% |
| Contains more Poly. FatPolyunsaturated fat | +10152.1% |
| Contains less Sat. FatSaturated fat | -94.1% |
