Tofu vs. Coriander — In-Depth Nutrition Comparison
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Differences between tofu and coriander
- Tofu has more calcium, manganese, selenium, phosphorus, copper, iron, and zinc, while coriander has more vitamin A, vitamin C, and vitamin B5.
- Coriander's daily need coverage for vitamin A is 132% higher.
- Coriander contains 19 times less selenium than tofu. Tofu contains 17.4µg of selenium, while coriander contains 0.9µg.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of coriander is 32.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Coriander (cilantro) leaves, raw.
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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.
| Contains more MagnesiumMagnesium | +123.1% |
| Contains more CalciumCalcium | +919.4% |
| Contains more IronIron | +50.3% |
| Contains more CopperCopper | +68% |
| Contains more ZincZinc | +214% |
| Contains more PhosphorusPhosphorus | +295.8% |
| Contains less SodiumSodium | -69.6% |
| Contains more ManganeseManganese | +177.2% |
| Contains more SeleniumSelenium | +1833.3% |
| Contains more PotassiumPotassium | +119.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +135.8% |
| Contains more Vitamin CVitamin C | +13400% |
| Contains more Vitamin B2Vitamin B2 | +58.8% |
| Contains more Vitamin B3Vitamin B3 | +192.4% |
| Contains more Vitamin B5Vitamin B5 | +328.6% |
| Contains more Vitamin B6Vitamin B6 | +62% |
| Contains more FolateFolate | +113.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 310µg | 258% | |
| Calcium | 683mg | 67mg | 62% |
| Vitamin A | 337µg | 37% | |
| Polyunsaturated fat | 4.921g | 0.04g | 33% |
| Manganese | 1.181mg | 0.426mg | 33% |
| Selenium | 17.4µg | 0.9µg | 30% |
| Vitamin C | 0.2mg | 27mg | 30% |
| Protein | 17.27g | 2.13g | 30% |
| Phosphorus | 190mg | 48mg | 20% |
| Vitamin E | 2.5mg | 17% | |
| Copper | 0.378mg | 0.225mg | 17% |
| Fats | 8.72g | 0.52g | 13% |
| Iron | 2.66mg | 1.77mg | 11% |
| Zinc | 1.57mg | 0.5mg | 10% |
| Vitamin B5 | 0.133mg | 0.57mg | 9% |
| Vitamin B1 | 0.158mg | 0.067mg | 8% |
| Potassium | 237mg | 521mg | 8% |
| Magnesium | 58mg | 26mg | 8% |
| Folate | 29µg | 62µg | 8% |
| Saturated fat | 1.261g | 0.014g | 6% |
| Calories | 144kcal | 23kcal | 6% |
| Vitamin B2 | 0.102mg | 0.162mg | 5% |
| Vitamin B3 | 0.381mg | 1.114mg | 5% |
| Monounsaturated fat | 1.925g | 0.275g | 4% |
| Vitamin B6 | 0.092mg | 0.149mg | 4% |
| Fiber | 2.3g | 2.8g | 2% |
| Choline | 12.8mg | 2% | |
| Sodium | 14mg | 46mg | 1% |
| Net carbs | 0.48g | 0.87g | N/A |
| Carbs | 2.78g | 3.67g | 0% |
| Sugar | 0.87g | N/A | |
| 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
| Contains more ProteinProtein | +710.8% |
| Contains more FatsFats | +1576.9% |
| Contains more CarbsCarbs | +32% |
| Contains more WaterWater | +32% |
~equal in
Other
~1.47g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +600% |
| Contains more Poly. FatPolyunsaturated fat | +12202.5% |
| Contains less Sat. FatSaturated fat | -98.9% |
