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  6. Tofu vs. Celery

Tofu vs. Celery — In-Depth Nutrition Comparison

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How are tofu and celery different?

  • Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, vitamin B1, and magnesium than celery.
  • Daily need coverage for calcium for tofu is 64% higher.
  • Tofu contains 44 times more selenium than celery. While tofu contains 17.4µg of selenium, celery contains only 0.4µg.
  • Celery has less saturated fat.
  • Tofu has a lower glycemic index (15) than celery (32).

Tofu, raw, firm, prepared with calcium sulfate and Celery, raw are the varieties used in this article.

Infographic

Tofu vs Celery 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%
Celery
Celery
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Contains more MagnesiumMagnesium +427.3%
Contains more CalciumCalcium +1607.5%
Contains more IronIron +1230%
Contains more CopperCopper +980%
Contains more ZincZinc +1107.7%
Contains more PhosphorusPhosphorus +691.7%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +1046.6%
Contains more SeleniumSelenium +4250%
~equal in Potassium ~260mg

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
4
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%
Celery
Celery
7
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 10% 7.3% 5.4% 0% 5.3% 13% 6% 15% 17% 0% 73% 27% 3.3%
Contains more Vitamin B1Vitamin B1 +652.4%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B3Vitamin B3 +19.1%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin CVitamin C +1450%
Contains more Vitamin B5Vitamin B5 +85%
Contains more FolateFolate +24.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Celery DV% diff.
Calcium 683mg 40mg 64%
Manganese 1.181mg 0.103mg 47%
Copper 0.378mg 0.035mg 38%
Protein 17.27g 0.69g 33%
Polyunsaturated fat 4.921g 0.079g 32%
Iron 2.66mg 0.2mg 31%
Selenium 17.4µg 0.4µg 31%
Phosphorus 190mg 24mg 24%
Vitamin K 29.3µg 24%
Fats 8.72g 0.17g 13%
Zinc 1.57mg 0.13mg 13%
Vitamin B1 0.158mg 0.021mg 11%
Magnesium 58mg 11mg 11%
Saturated fat 1.261g 0.042g 6%
Calories 144kcal 16kcal 6%
Monounsaturated fat 1.925g 0.032g 5%
Sodium 14mg 80mg 3%
Fiber 2.3g 1.6g 3%
Vitamin C 0.2mg 3.1mg 3%
Vitamin B2 0.102mg 0.057mg 3%
Vitamin E 0.27mg 2%
Vitamin B5 0.133mg 0.246mg 2%
Vitamin A 22µg 2%
Folate 29µg 36µg 2%
Choline 6.1mg 1%
Potassium 237mg 260mg 1%
Vitamin B6 0.092mg 0.074mg 1%
Net carbs 0.48g 1.37g N/A
Carbs 2.78g 2.97g 0%
Sugar 1.34g N/A
Vitamin B3 0.381mg 0.32mg 0%
Tryptophan 0.235mg 0.009mg 0%
Threonine 0.785mg 0.02mg 0%
Isoleucine 0.849mg 0.021mg 0%
Leucine 1.392mg 0.032mg 0%
Lysine 0.883mg 0.027mg 0%
Methionine 0.211mg 0.005mg 0%
Phenylalanine 0.835mg 0.02mg 0%
Valine 0.87mg 0.027mg 0%
Histidine 0.431mg 0.012mg 0%
Fructose 0.37g 0%

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
Celery
Celery
2
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more ProteinProtein +2402.9%
Contains more FatsFats +5029.4%
Contains more OtherOther +89.2%
Contains more WaterWater +36.7%
~equal in Carbs ~2.97g

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
Celery
Celery
1
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +5915.6%
Contains more Poly. FatPolyunsaturated fat +6129.1%
Contains less Sat. FatSaturated fat -96.7%

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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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.