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  6. Tofu vs. Cauliflower

Tofu vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between tofu and cauliflower

  • Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium, while cauliflower has more vitamin C and vitamin B5.
  • Tofu's daily need coverage for calcium is 66% higher.
  • Cauliflower contains 29 times less selenium than tofu. Tofu contains 17.4µg of selenium, while cauliflower contains 0.6µg.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Cauliflower, raw.

Infographic

Tofu vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +286.7%
Contains more CalciumCalcium +3004.5%
Contains more IronIron +533.3%
Contains more CopperCopper +869.2%
Contains more ZincZinc +481.5%
Contains more PhosphorusPhosphorus +331.8%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +661.9%
Contains more SeleniumSelenium +2800%
Contains more PotassiumPotassium +26.2%

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
2
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin B1Vitamin B1 +216%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin CVitamin C +24000%
Contains more Vitamin B3Vitamin B3 +33.1%
Contains more Vitamin B5Vitamin B5 +401.5%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +96.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cauliflower DV% diff.
Calcium 683mg 22mg 66%
Vitamin C 0.2mg 48.2mg 53%
Manganese 1.181mg 0.155mg 45%
Copper 0.378mg 0.039mg 38%
Polyunsaturated fat 4.921g 0.031g 33%
Protein 17.27g 1.92g 31%
Selenium 17.4µg 0.6µg 31%
Iron 2.66mg 0.42mg 28%
Phosphorus 190mg 44mg 21%
Fats 8.72g 0.28g 13%
Vitamin K 15.5µg 13%
Zinc 1.57mg 0.27mg 12%
Vitamin B5 0.133mg 0.667mg 11%
Magnesium 58mg 15mg 10%
Vitamin B1 0.158mg 0.05mg 9%
Choline 44.3mg 8%
Vitamin B6 0.092mg 0.184mg 7%
Folate 29µg 57µg 7%
Calories 144kcal 25kcal 6%
Saturated fat 1.261g 0.13g 5%
Monounsaturated fat 1.925g 0.034g 5%
Vitamin B2 0.102mg 0.06mg 3%
Potassium 237mg 299mg 2%
Fructose 0.97g 1%
Vitamin B3 0.381mg 0.507mg 1%
Vitamin E 0.08mg 1%
Fiber 2.3g 2g 1%
Carbs 2.78g 4.97g 1%
Sodium 14mg 30mg 1%
Net carbs 0.48g 2.97g N/A
Sugar 1.91g N/A
Tryptophan 0.235mg 0.02mg 0%
Threonine 0.785mg 0.076mg 0%
Isoleucine 0.849mg 0.071mg 0%
Leucine 1.392mg 0.106mg 0%
Lysine 0.883mg 0.217mg 0%
Methionine 0.211mg 0.02mg 0%
Phenylalanine 0.835mg 0.065mg 0%
Valine 0.87mg 0.125mg 0%
Histidine 0.431mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +799.5%
Contains more FatsFats +3014.3%
Contains more OtherOther +84.2%
Contains more CarbsCarbs +78.8%
Contains more WaterWater +31.8%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +5561.8%
Contains more Poly. FatPolyunsaturated fat +15774.2%
Contains less Sat. FatSaturated fat -89.7%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.