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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, and phosphorus; however, chinese cuisine is richer in vitamin A, vitamin B12, and vitamin C.
  • Daily need coverage for calcium for 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 has a lower glycemic index (15) than chinese cuisine (60).

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
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% 18% 42% 16% 41% 33% 53% 19% 37%
Contains more MagnesiumMagnesium +286.7%
Contains more CalciumCalcium +3004.5%
Contains more PotassiumPotassium +16.2%
Contains more IronIron +139.6%
Contains more CopperCopper +671.4%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +703.4%
Contains more SeleniumSelenium +159.7%
~equal in Zinc ~1.5mg

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Contains more Vitamin B1Vitamin B1 +378.8%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more Vitamin CVitamin C +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +246.5%
Contains more Vitamin B5Vitamin B5 +233.1%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +55.2%

All nutrients comparison - raw data values

Nutrient Tofu Chinese cuisine DV% diff.
Calcium 683mg 22mg 66%
Manganese 1.181mg 0.147mg 45%
Vitamin K 51.3µg 43%
Copper 0.378mg 0.049mg 37%
Protein 17.27g 7.08g 20%
Vitamin B12 0µg 0.48µg 20%
Selenium 17.4µg 6.7µg 19%
Iron 2.66mg 1.11mg 19%
Polyunsaturated fat 4.921g 2.13g 19%
Sodium 14mg 409mg 17%
Phosphorus 190mg 76mg 16%
Vitamin C 0.2mg 11.6mg 13%
Magnesium 58mg 15mg 10%
Vitamin B1 0.158mg 0.033mg 10%
Vitamin A 63µg 7%
Choline 34.5mg 6%
Vitamin B3 0.381mg 1.32mg 6%
Vitamin B5 0.133mg 0.443mg 6%
Cholesterol 0mg 14mg 5%
Fats 8.72g 5.3g 5%
Vitamin B6 0.092mg 0.161mg 5%
Vitamin E 0.82mg 5%
Vitamin B2 0.102mg 0.055mg 4%
Folate 29µg 45µg 4%
Fiber 2.3g 1.5g 3%
Monounsaturated fat 1.925g 1.217g 2%
Calories 144kcal 105kcal 2%
Carbs 2.78g 7.29g 2%
Vitamin D 0µg 0.1µg 1%
Fructose 0.55g 1%
Zinc 1.57mg 1.5mg 1%
Potassium 237mg 204mg 1%
Saturated fat 1.261g 0.978g 1%
Starch 1.82g 1%
Net carbs 0.48g 5.79g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.41g N/A
Trans fat 0g 0.058g N/A
Tryptophan 0.235mg 0.083mg 0%
Threonine 0.785mg 0.313mg 0%
Isoleucine 0.849mg 0.314mg 0%
Leucine 1.392mg 0.525mg 0%
Lysine 0.883mg 0.552mg 0%
Methionine 0.211mg 0.158mg 0%
Phenylalanine 0.835mg 0.317mg 0%
Valine 0.87mg 0.327mg 0%
Histidine 0.431mg 0.207mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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 ProteinProtein +143.9%
Contains more FatsFats +64.5%
Contains more CarbsCarbs +162.2%
Contains more WaterWater +12.9%
~equal in Other ~1.51g

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
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Contains more Mono. FatMonounsaturated fat +58.2%
Contains more Poly. FatPolyunsaturated fat +131%
Contains less Sat. FatSaturated fat -22.4%

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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 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.