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  6. Tofu vs. Cucumber

Tofu vs. Cucumber — In-Depth Nutrition Comparison

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Differences between tofu and cucumber

  • Cucumber contains less calcium, manganese, copper, selenium, iron, phosphorus, zinc, vitamin B1, magnesium, and fiber than tofu.
  • Tofu's daily need coverage for calcium is 67% higher.
  • Cucumber contains 58 times less selenium than tofu. Tofu contains 17.4µg of selenium, while cucumber contains 0.3µg.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Cucumber, with peel, raw.

Infographic

Tofu vs Cucumber 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 9.3% 4.8% 13% 11% 14% 5.5% 10% 0.26% 10% 1.6%
Contains more MagnesiumMagnesium +346.2%
Contains more CalciumCalcium +4168.8%
Contains more PotassiumPotassium +61.2%
Contains more IronIron +850%
Contains more CopperCopper +822%
Contains more ZincZinc +685%
Contains more PhosphorusPhosphorus +691.7%
Contains more ManganeseManganese +1394.9%
Contains more SeleniumSelenium +5700%
Contains less SodiumSodium -85.7%

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
5
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 9.3% 1.7% 0.6% 0% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3% 3.3%
Contains more Vitamin B1Vitamin B1 +485.2%
Contains more Vitamin B2Vitamin B2 +209.1%
Contains more Vitamin B3Vitamin B3 +288.8%
Contains more Vitamin B6Vitamin B6 +130%
Contains more FolateFolate +314.3%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin B5Vitamin B5 +94.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cucumber DV% diff.
Calcium 683mg 16mg 67%
Manganese 1.181mg 0.079mg 48%
Copper 0.378mg 0.041mg 37%
Polyunsaturated fat 4.921g 0.032g 33%
Protein 17.27g 0.65g 33%
Selenium 17.4µg 0.3µg 31%
Iron 2.66mg 0.28mg 30%
Phosphorus 190mg 24mg 24%
Vitamin K 16.4µg 14%
Fats 8.72g 0.11g 13%
Zinc 1.57mg 0.2mg 12%
Vitamin B1 0.158mg 0.027mg 11%
Magnesium 58mg 13mg 11%
Fiber 2.3g 0.5g 7%
Saturated fat 1.261g 0.037g 6%
Folate 29µg 7µg 6%
Calories 144kcal 15kcal 6%
Monounsaturated fat 1.925g 0.005g 5%
Vitamin B2 0.102mg 0.033mg 5%
Vitamin B6 0.092mg 0.04mg 4%
Potassium 237mg 147mg 3%
Vitamin C 0.2mg 2.8mg 3%
Vitamin B5 0.133mg 0.259mg 3%
Vitamin B3 0.381mg 0.098mg 2%
Vitamin A 5µg 1%
Choline 6mg 1%
Fructose 0.87g 1%
Sodium 14mg 2mg 1%
Carbs 2.78g 3.63g 0%
Net carbs 0.48g 3.13g N/A
Sugar 1.67g N/A
Starch 0.83g 0%
Vitamin E 0.03mg 0%
Tryptophan 0.235mg 0.005mg 0%
Threonine 0.785mg 0.019mg 0%
Isoleucine 0.849mg 0.021mg 0%
Leucine 1.392mg 0.029mg 0%
Lysine 0.883mg 0.029mg 0%
Methionine 0.211mg 0.006mg 0%
Phenylalanine 0.835mg 0.019mg 0%
Valine 0.87mg 0.022mg 0%
Histidine 0.431mg 0.01mg 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% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Contains more ProteinProtein +2556.9%
Contains more FatsFats +7827.3%
Contains more OtherOther +268.4%
Contains more CarbsCarbs +30.6%
Contains more WaterWater +36.4%

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
50% 7% 43%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 g
Contains more Mono. FatMonounsaturated fat +38400%
Contains more Poly. FatPolyunsaturated fat +15278.1%
Contains less Sat. FatSaturated fat -97.1%

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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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.