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  6. Tofu vs. Garden cress

Tofu vs. Garden cress — In-Depth Nutrition Comparison

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How are tofu and garden cress different?

  • Tofu is higher in calcium, selenium, manganese, copper, iron, phosphorus, and zinc; however, garden cress is richer in vitamin A, vitamin C, and folate.
  • Daily need coverage for vitamin A for garden cress is 135% higher.
  • Tofu contains 19 times more selenium than garden cress. While tofu contains 17.4µg of selenium, garden cress contains only 0.9µg.

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

Infographic

Tofu vs Garden cress infographic
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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.
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +743.2%
Contains more IronIron +104.6%
Contains more CopperCopper +122.4%
Contains more ZincZinc +582.6%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +113.6%
Contains more SeleniumSelenium +1833.3%
Contains more PotassiumPotassium +155.7%
~equal in Sodium ~14mg

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
1
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +97.5%
Contains more Vitamin CVitamin C +34400%
Contains more Vitamin B2Vitamin B2 +154.9%
Contains more Vitamin B3Vitamin B3 +162.5%
Contains more Vitamin B5Vitamin B5 +82%
Contains more Vitamin B6Vitamin B6 +168.5%
Contains more FolateFolate +175.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 0.2mg 69mg 76%
Calcium 683mg 81mg 60%
Vitamin A 346µg 38%
Polyunsaturated fat 4.921g 0.228g 31%
Selenium 17.4µg 0.9µg 30%
Protein 17.27g 2.6g 29%
Manganese 1.181mg 0.553mg 27%
Copper 0.378mg 0.17mg 23%
Iron 2.66mg 1.3mg 17%
Phosphorus 190mg 76mg 16%
Folate 29µg 80µg 13%
Vitamin B6 0.092mg 0.247mg 12%
Zinc 1.57mg 0.23mg 12%
Vitamin B2 0.102mg 0.26mg 12%
Fats 8.72g 0.7g 12%
Potassium 237mg 606mg 11%
Vitamin B1 0.158mg 0.08mg 7%
Saturated fat 1.261g 0.023g 6%
Calories 144kcal 32kcal 6%
Vitamin E 0.7mg 5%
Fiber 2.3g 1.1g 5%
Magnesium 58mg 38mg 5%
Vitamin B3 0.381mg 1mg 4%
Monounsaturated fat 1.925g 0.239g 4%
Choline 19.5mg 4%
Vitamin B5 0.133mg 0.242mg 2%
Carbs 2.78g 5.5g 1%
Net carbs 0.48g 4.4g N/A
Sugar 4.4g N/A
Sodium 14mg 14mg 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
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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +564.2%
Contains more FatsFats +1145.7%
Contains more CarbsCarbs +97.8%
Contains more WaterWater +28%
Contains more OtherOther +28.6%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +705.4%
Contains more Poly. FatPolyunsaturated fat +2058.3%
Contains less Sat. FatSaturated fat -98.2%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.