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  6. Tofu vs. Drumstick tree

Tofu vs. Drumstick tree — In-Depth Nutrition Comparison

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What are the main differences between tofu and drumstick tree?

  • Tofu is richer in calcium, manganese, copper, selenium, iron, phosphorus, zinc, and vitamin B1, yet drumstick tree is richer in vitamin C and vitamin B5.
  • Drumstick tree's daily need coverage for vitamin C is 156% higher.
  • Tofu has 25 times more selenium than drumstick tree. Tofu has 17.4µg of selenium, while drumstick tree has 0.7µg.
  • Drumstick tree has a lower glycemic index than tofu.

We used Tofu, raw, firm, prepared with calcium sulfate and Drumstick pods, raw types in this comparison.

Infographic

Tofu vs Drumstick tree 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 32% 9% 41% 14% 28% 12% 21% 5.5% 34% 3.8%
Contains more MagnesiumMagnesium +28.9%
Contains more CalciumCalcium +2176.7%
Contains more IronIron +638.9%
Contains more CopperCopper +350%
Contains more ZincZinc +248.9%
Contains more PhosphorusPhosphorus +280%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +356%
Contains more SeleniumSelenium +2385.7%
Contains more PotassiumPotassium +94.5%

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 470% 1.3% 0% 0% 13% 17% 12% 48% 28% 0% 0% 33% 0%
Contains more Vitamin B1Vitamin B1 +198.1%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more Vitamin CVitamin C +70400%
Contains more Vitamin B3Vitamin B3 +62.7%
Contains more Vitamin B5Vitamin B5 +497%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more FolateFolate +51.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Drumstick tree DV% diff.
Vitamin C 0.2mg 141mg 156%
Calcium 683mg 30mg 65%
Manganese 1.181mg 0.259mg 40%
Polyunsaturated fat 4.921g 0.003g 33%
Copper 0.378mg 0.084mg 33%
Protein 17.27g 2.1g 30%
Selenium 17.4µg 0.7µg 30%
Iron 2.66mg 0.36mg 29%
Phosphorus 190mg 50mg 20%
Fats 8.72g 0.2g 13%
Vitamin B5 0.133mg 0.794mg 13%
Zinc 1.57mg 0.45mg 10%
Vitamin B1 0.158mg 0.053mg 9%
Potassium 237mg 461mg 7%
Saturated fat 1.261g 0.033g 6%
Monounsaturated fat 1.925g 0.102g 5%
Calories 144kcal 37kcal 5%
Folate 29µg 44µg 4%
Fiber 2.3g 3.2g 4%
Magnesium 58mg 45mg 3%
Vitamin B2 0.102mg 0.074mg 2%
Vitamin B6 0.092mg 0.12mg 2%
Carbs 2.78g 8.53g 2%
Sodium 14mg 42mg 1%
Vitamin B3 0.381mg 0.62mg 1%
Net carbs 0.48g 5.33g N/A
Vitamin A 4µg 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
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
2% 9% 88%
Protein: 2.1 g
Fats: 0.2 g
Carbs: 8.53 g
Water: 88.2 g
Other: 0.97 g
Contains more ProteinProtein +722.4%
Contains more FatsFats +4260%
Contains more OtherOther +44.3%
Contains more CarbsCarbs +206.8%
Contains more WaterWater +26.3%

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
24% 74% 2%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +1787.3%
Contains more Poly. FatPolyunsaturated fat +163933.3%
Contains less Sat. FatSaturated fat -97.4%

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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. Drumstick tree - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170483/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.