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  6. Tofu vs. Chinese broccoli

Tofu vs. Chinese broccoli — In-Depth Nutrition Comparison

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A recap on differences between tofu and chinese broccoli

  • Tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, and zinc, yet chinese broccoli is higher in vitamin C, vitamin A, and folate.
  • Tofu covers your daily calcium needs 58% more than chinese broccoli.
  • Tofu contains 13 times more selenium than chinese broccoli. While tofu contains 17.4µg of selenium, chinese broccoli contains only 1.3µg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Broccoli, chinese, cooked.

Infographic

Tofu vs Chinese broccoli 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
8
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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +583%
Contains more IronIron +375%
Contains more CopperCopper +519.7%
Contains more ZincZinc +302.6%
Contains more PhosphorusPhosphorus +363.4%
Contains more ManganeseManganese +347.3%
Contains more SeleniumSelenium +1238.5%
Contains more PotassiumPotassium +10.1%
Contains less SodiumSodium -50%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +66.3%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more Vitamin CVitamin C +14000%
Contains more Vitamin B2Vitamin B2 +43.1%
Contains more Vitamin B3Vitamin B3 +14.7%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more FolateFolate +241.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Chinese broccoli DV% diff.
Vitamin K 84.8µg 71%
Calcium 683mg 100mg 58%
Manganese 1.181mg 0.264mg 40%
Copper 0.378mg 0.061mg 35%
Protein 17.27g 1.14g 32%
Vitamin C 0.2mg 28.2mg 31%
Polyunsaturated fat 4.921g 0.33g 31%
Selenium 17.4µg 1.3µg 29%
Iron 2.66mg 0.56mg 26%
Phosphorus 190mg 41mg 21%
Folate 29µg 99µg 18%
Fats 8.72g 0.72g 12%
Zinc 1.57mg 0.39mg 11%
Magnesium 58mg 18mg 10%
Vitamin A 82µg 9%
Calories 144kcal 22kcal 6%
Saturated fat 1.261g 0.11g 5%
Choline 25.3mg 5%
Monounsaturated fat 1.925g 0.05g 5%
Vitamin B1 0.158mg 0.095mg 5%
Vitamin E 0.48mg 3%
Vitamin B2 0.102mg 0.146mg 3%
Vitamin B6 0.092mg 0.07mg 2%
Potassium 237mg 261mg 1%
Vitamin B5 0.133mg 0.159mg 1%
Fiber 2.3g 2.5g 1%
Carbs 2.78g 3.81g 0%
Net carbs 0.48g 1.31g N/A
Sugar 0.84g N/A
Sodium 14mg 7mg 0%
Vitamin B3 0.381mg 0.437mg 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
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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1414.9%
Contains more FatsFats +1111.1%
Contains more OtherOther +77.2%
Contains more CarbsCarbs +37.1%
Contains more WaterWater +34%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +3750%
Contains more Poly. FatPolyunsaturated fat +1391.2%
Contains less Sat. FatSaturated fat -91.3%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.