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  6. Tofu vs. Chinese cuisine

Tofu vs. Chinese cuisine — In-Depth Nutrition Comparison

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How are Tofu and Chinese cuisine different?

  • Tofu is higher in Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, and Vitamin B1, however, Chinese cuisine is richer in Vitamin B12, and Vitamin C.
  • Daily need coverage for Calcium from Tofu is 66% higher.
  • Tofu contains 8 times more Manganese than Chinese cuisine. While Tofu contains 1.181mg of Manganese, Chinese cuisine contains only 0.147mg.
  • Tofu has less Sodium.

Tofu, raw, firm, prepared with calcium sulfate and Restaurant, Chinese, beef and vegetables are the varieties used in this article.

Infographic

Tofu vs Chinese cuisine 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
10
:
0
Chinese cuisine
Chinese cuisine
Contains more Calcium +3004.5%
Contains more Iron +139.6%
Contains more Magnesium +286.7%
Contains more Phosphorus +150%
Contains more Potassium +16.2%
Contains less Sodium -96.6%
Contains more Copper +671.4%
Contains more Manganese +703.4%
Contains more Selenium +159.7%
Equal in Zinc - 1.5
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Chinese cuisine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 42% 11% 33% 18% 54% 41% 17% 20% 37%
Contains more Calcium +3004.5%
Contains more Iron +139.6%
Contains more Magnesium +286.7%
Contains more Phosphorus +150%
Contains more Potassium +16.2%
Contains less Sodium -96.6%
Contains more Copper +671.4%
Contains more Manganese +703.4%
Contains more Selenium +159.7%
Equal in Zinc - 1.5

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
:
10
Chinese cuisine
Chinese cuisine
Contains more Vitamin B1 +378.8%
Contains more Vitamin B2 +85.5%
Contains more Vitamin A +660.2%
Contains more Vitamin D +∞%
Contains more Vitamin C +5700%
Contains more Vitamin B3 +246.5%
Contains more Vitamin B5 +233.1%
Contains more Vitamin B6 +75%
Contains more Folate +55.2%
Contains more Vitamin B12 +∞%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Chinese cuisine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 76% 17% 3% 39% 9% 13% 25% 27% 38% 34% 60% 129%
Contains more Vitamin B1 +378.8%
Contains more Vitamin B2 +85.5%
Contains more Vitamin A +660.2%
Contains more Vitamin D +∞%
Contains more Vitamin C +5700%
Contains more Vitamin B3 +246.5%
Contains more Vitamin B5 +233.1%
Contains more Vitamin B6 +75%
Contains more Folate +55.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Chinese cuisine
Chinese cuisine
Contains more Protein +143.9%
Contains more Fats +64.5%
Contains more Carbs +162.2%
Contains more Water +12.9%
Equal in Other - 1.51
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Chinese cuisine
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Contains more Protein +143.9%
Contains more Fats +64.5%
Contains more Carbs +162.2%
Contains more Water +12.9%
Equal in Other - 1.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Chinese cuisine
Chinese cuisine
Contains more Monounsaturated Fat +58.2%
Contains more Polyunsaturated fat +131%
Contains less Saturated Fat -22.4%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Chinese cuisine
23% 28% 49%
Saturated Fat: 0.978 g
Monounsaturated Fat: 1.217 g
Polyunsaturated fat: 2.13 g
Contains more Monounsaturated Fat +58.2%
Contains more Polyunsaturated fat +131%
Contains less Saturated Fat -22.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Chinese cuisine
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Chinese cuisine Opinion
Net carbs 0.48g 5.79g Chinese cuisine
Protein 17.27g 7.08g Tofu
Fats 8.72g 5.3g Tofu
Carbs 2.78g 7.29g Chinese cuisine
Calories 144kcal 105kcal Tofu
Starch 1.82g Chinese cuisine
Fructose 0.55g Chinese cuisine
Sugar 2.41g Tofu
Fiber 2.3g 1.5g Tofu
Calcium 683mg 22mg Tofu
Iron 2.66mg 1.11mg Tofu
Magnesium 58mg 15mg Tofu
Phosphorus 190mg 76mg Tofu
Potassium 237mg 204mg Tofu
Sodium 14mg 409mg Tofu
Zinc 1.57mg 1.5mg Tofu
Copper 0.378mg 0.049mg Tofu
Manganese 1.181mg 0.147mg Tofu
Selenium 17.4µg 6.7µg Tofu
Vitamin A 166IU 1262IU Chinese cuisine
Vitamin A RAE 63µg Chinese cuisine
Vitamin E 0.82mg Chinese cuisine
Vitamin D 0IU 3IU Chinese cuisine
Vitamin D 0µg 0.1µg Chinese cuisine
Vitamin C 0.2mg 11.6mg Chinese cuisine
Vitamin B1 0.158mg 0.033mg Tofu
Vitamin B2 0.102mg 0.055mg Tofu
Vitamin B3 0.381mg 1.32mg Chinese cuisine
Vitamin B5 0.133mg 0.443mg Chinese cuisine
Vitamin B6 0.092mg 0.161mg Chinese cuisine
Folate 29µg 45µg Chinese cuisine
Vitamin B12 0µg 0.48µg Chinese cuisine
Vitamin K 51.3µg Chinese cuisine
Tryptophan 0.235mg 0.083mg Tofu
Threonine 0.785mg 0.313mg Tofu
Isoleucine 0.849mg 0.314mg Tofu
Leucine 1.392mg 0.525mg Tofu
Lysine 0.883mg 0.552mg Tofu
Methionine 0.211mg 0.158mg Tofu
Phenylalanine 0.835mg 0.317mg Tofu
Valine 0.87mg 0.327mg Tofu
Histidine 0.431mg 0.207mg Tofu
Cholesterol 0mg 14mg Tofu
Trans Fat 0g 0.058g Tofu
Saturated Fat 1.261g 0.978g Chinese cuisine
Omega-3 - DHA 0.001g Chinese cuisine
Omega-3 - EPA 0.004g Chinese cuisine
Omega-3 - DPA 0.005g Chinese cuisine
Monounsaturated Fat 1.925g 1.217g Tofu
Polyunsaturated fat 4.921g 2.13g Tofu
Omega-6 - Eicosadienoic acid 0.002g Chinese cuisine
Omega-6 - Linoleic acid 1.803g Chinese cuisine
Omega-6 - Gamma-linoleic acid 0.001g Chinese cuisine
Omega-3 - ALA 0.264g Chinese cuisine
Omega-6 - Dihomo-gamma-linoleic acid 0.004g Chinese cuisine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Chinese cuisine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Tofu
39%
Chinese cuisine
Minerals Daily Need Coverage Score
87%
Tofu
28%
Chinese cuisine

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.41g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 395mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 14mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinese cuisine
Chinese cuisine is lower in Saturated Fat (difference - 0.283g)
Which food is richer in vitamins?
Chinese cuisine
Chinese cuisine is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.