Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Domestic goose

Tofu vs. Domestic goose — In-Depth Nutrition Comparison

Compare

A recap on differences between tofu and domestic goose

  • Tofu is higher in calcium and manganese, yet domestic goose is higher in vitamin B5, vitamin B6, vitamin B3, vitamin B2, vitamin B12, and phosphorus.
  • Tofu covers your daily calcium needs 67% more than domestic goose.
  • Tofu contains 49 times more manganese than domestic goose. While tofu contains 1.181mg of manganese, domestic goose contains only 0.024mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of domestic goose is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Goose, domesticated, meat only, cooked, roasted.

Infographic

Tofu vs Domestic goose 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
5
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 18% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Contains more MagnesiumMagnesium +132%
Contains more CalciumCalcium +4778.6%
Contains more CopperCopper +37%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +4820.8%
Contains more PotassiumPotassium +63.7%
Contains more ZincZinc +101.9%
Contains more PhosphorusPhosphorus +62.6%
Contains more SeleniumSelenium +46.6%
~equal in Iron ~2.87mg

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
3
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 0% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +71.7%
Contains more FolateFolate +141.7%
Contains more Vitamin B2Vitamin B2 +282.4%
Contains more Vitamin B3Vitamin B3 +971.1%
Contains more Vitamin B5Vitamin B5 +1278.9%
Contains more Vitamin B6Vitamin B6 +410.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Domestic goose DV% diff.
Calcium 683mg 14mg 67%
Manganese 1.181mg 0.024mg 50%
Vitamin B5 0.133mg 1.834mg 34%
Cholesterol 0mg 96mg 32%
Vitamin B6 0.092mg 0.47mg 29%
Vitamin B3 0.381mg 4.081mg 23%
Protein 17.27g 28.97g 23%
Polyunsaturated fat 4.921g 1.54g 23%
Vitamin B2 0.102mg 0.39mg 22%
Vitamin B12 0µg 0.49µg 20%
Phosphorus 190mg 309mg 17%
Saturated fat 1.261g 4.56g 15%
Zinc 1.57mg 3.17mg 15%
Selenium 17.4µg 25.5µg 15%
Copper 0.378mg 0.276mg 11%
Fiber 2.3g 0g 9%
Magnesium 58mg 25mg 8%
Monounsaturated fat 1.925g 4.34g 6%
Fats 8.72g 12.67g 6%
Vitamin B1 0.158mg 0.092mg 6%
Calories 144kcal 238kcal 5%
Potassium 237mg 388mg 4%
Folate 29µg 12µg 4%
Sodium 14mg 76mg 3%
Iron 2.66mg 2.87mg 3%
Vitamin A 12µg 1%
Carbs 2.78g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Tryptophan 0.235mg 0.403mg 0%
Threonine 0.785mg 1.238mg 0%
Isoleucine 0.849mg 1.488mg 0%
Leucine 1.392mg 2.447mg 0%
Lysine 0.883mg 2.48mg 0%
Methionine 0.211mg 0.783mg 0%
Phenylalanine 0.835mg 1.214mg 0%
Valine 0.87mg 1.516mg 0%
Histidine 0.431mg 0.765mg 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
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22%
Contains more OtherOther +23.9%
Contains more ProteinProtein +67.7%
Contains more FatsFats +45.3%

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
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 g
Contains less Sat. FatSaturated fat -72.3%
Contains more Poly. FatPolyunsaturated fat +219.5%
Contains more Mono. FatMonounsaturated fat +125.5%

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Domestic goose
Domestic goose vs Chicken meat
Chicken meat
Domestic goose
Domestic goose vs Turkey meat
Turkey meat
Domestic goose
Domestic goose vs Duck meat
Duck meat

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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.