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  6. Tofu vs. Castanea crenata

Tofu vs. Castanea crenata — In-Depth Nutrition Comparison

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How are tofu and castanea crenata different?

  • Tofu is richer in calcium, phosphorus, and iron, while castanea crenata is higher in vitamin C, copper, manganese, vitamin B1, vitamin B6, and vitamin B3.
  • Tofu covers your daily need for calcium, 65% more than castanea crenata.
  • Tofu contains 16 times more saturated fat than castanea crenata. Tofu contains 1.261g of saturated fat, while castanea crenata contains 0.078g.

Tofu, raw, firm, prepared with calcium sulfate and Nuts, chestnuts, japanese, raw types were used in this article.

Infographic

Tofu vs Castanea crenata 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
6
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 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 0%
Contains more MagnesiumMagnesium +18.4%
Contains more CalciumCalcium +2103.2%
Contains more IronIron +83.4%
Contains more ZincZinc +42.7%
Contains more PhosphorusPhosphorus +163.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +38.8%
Contains more CopperCopper +48.7%
Contains more ManganeseManganese +34.7%
~equal in Sodium ~14mg

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
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 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 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 0%
Contains more Vitamin CVitamin C +13050%
Contains more Vitamin B1Vitamin B1 +117.7%
Contains more Vitamin B2Vitamin B2 +59.8%
Contains more Vitamin B3Vitamin B3 +293.7%
Contains more Vitamin B5Vitamin B5 +54.9%
Contains more Vitamin B6Vitamin B6 +207.6%
Contains more FolateFolate +62.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Castanea crenata DV% diff.
Calcium 683mg 31mg 65%
Polyunsaturated fat 4.921g 0.138g 32%
Selenium 17.4µg 32%
Protein 17.27g 2.25g 30%
Vitamin C 0.2mg 26.3mg 29%
Copper 0.378mg 0.562mg 20%
Manganese 1.181mg 1.591mg 18%
Phosphorus 190mg 72mg 17%
Vitamin B1 0.158mg 0.344mg 16%
Iron 2.66mg 1.45mg 15%
Vitamin B6 0.092mg 0.283mg 15%
Fats 8.72g 0.53g 13%
Carbs 2.78g 34.91g 11%
Fiber 2.3g 9%
Vitamin B3 0.381mg 1.5mg 7%
Saturated fat 1.261g 0.078g 5%
Vitamin B2 0.102mg 0.163mg 5%
Folate 29µg 47µg 5%
Zinc 1.57mg 1.1mg 4%
Monounsaturated fat 1.925g 0.278g 4%
Potassium 237mg 329mg 3%
Magnesium 58mg 49mg 2%
Calories 144kcal 154kcal 1%
Vitamin B5 0.133mg 0.206mg 1%
Net carbs 0.48g 34.91g N/A
Sodium 14mg 14mg 0%
Vitamin A 2µg 0%
Tryptophan 0.235mg 0.032mg 0%
Threonine 0.785mg 0.09mg 0%
Isoleucine 0.849mg 0.111mg 0%
Leucine 1.392mg 0.139mg 0%
Lysine 0.883mg 0.147mg 0%
Methionine 0.211mg 0.054mg 0%
Phenylalanine 0.835mg 0.088mg 0%
Valine 0.87mg 0.134mg 0%
Histidine 0.431mg 0.056mg 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% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 g
Other: 0.9 g
Contains more ProteinProtein +667.6%
Contains more FatsFats +1545.3%
Contains more WaterWater +13.7%
Contains more OtherOther +55.6%
Contains more CarbsCarbs +1155.8%

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
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains more Mono. FatMonounsaturated fat +592.4%
Contains more Poly. FatPolyunsaturated fat +3465.9%
Contains less Sat. FatSaturated fat -93.8%

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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. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.