Tofu vs. Fennel — In-Depth Nutrition Comparison
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Summary of differences between tofu and fennel
- Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, and vitamin B1; however, fennel is higher in vitamin A and vitamin C.
- Tofu covers your daily need for calcium, 63% more than fennel.
- Tofu has 25 times more selenium than fennel. While tofu has 17.4µg of selenium, fennel has only 0.7µg.
- The glycemic index of fennel is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Fennel, bulb, raw.
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.
| Contains more MagnesiumMagnesium | +241.2% |
| Contains more CalciumCalcium | +1293.9% |
| Contains more IronIron | +264.4% |
| Contains more CopperCopper | +472.7% |
| Contains more ZincZinc | +685% |
| Contains more PhosphorusPhosphorus | +280% |
| Contains less SodiumSodium | -73.1% |
| Contains more ManganeseManganese | +518.3% |
| Contains more SeleniumSelenium | +2385.7% |
| Contains more PotassiumPotassium | +74.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +1480% |
| Contains more Vitamin B2Vitamin B2 | +218.8% |
| Contains more Vitamin B6Vitamin B6 | +95.7% |
| Contains more Vitamin CVitamin C | +5900% |
| Contains more Vitamin B3Vitamin B3 | +68% |
| Contains more Vitamin B5Vitamin B5 | +74.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 49mg | 63% |
| Vitamin K | 62.8µg | 52% | |
| Manganese | 1.181mg | 0.191mg | 43% |
| Copper | 0.378mg | 0.066mg | 35% |
| Polyunsaturated fat | 4.921g | 0.169g | 32% |
| Protein | 17.27g | 1.24g | 32% |
| Selenium | 17.4µg | 0.7µg | 30% |
| Iron | 2.66mg | 0.73mg | 24% |
| Phosphorus | 190mg | 50mg | 20% |
| Fats | 8.72g | 0.2g | 13% |
| Vitamin C | 0.2mg | 12mg | 13% |
| Vitamin B1 | 0.158mg | 0.01mg | 12% |
| Zinc | 1.57mg | 0.2mg | 12% |
| Magnesium | 58mg | 17mg | 10% |
| Calories | 144kcal | 31kcal | 6% |
| Monounsaturated fat | 1.925g | 0.068g | 5% |
| Potassium | 237mg | 414mg | 5% |
| Vitamin B2 | 0.102mg | 0.032mg | 5% |
| Saturated fat | 1.261g | 0.09g | 5% |
| Vitamin A | 48µg | 5% | |
| Vitamin E | 0.58mg | 4% | |
| Vitamin B6 | 0.092mg | 0.047mg | 3% |
| Fiber | 2.3g | 3.1g | 3% |
| Sodium | 14mg | 52mg | 2% |
| Choline | 13.2mg | 2% | |
| Carbs | 2.78g | 7.3g | 2% |
| Vitamin B5 | 0.133mg | 0.232mg | 2% |
| Vitamin B3 | 0.381mg | 0.64mg | 2% |
| Folate | 29µg | 27µg | 1% |
| Net carbs | 0.48g | 4.2g | N/A |
| Sugar | 3.93g | 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 | +1292.7% |
| Contains more FatsFats | +4260% |
| Contains more OtherOther | +33.3% |
| Contains more CarbsCarbs | +162.6% |
| Contains more WaterWater | +29.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2730.9% |
| Contains more Poly. FatPolyunsaturated fat | +2811.8% |
| Contains less Sat. FatSaturated fat | -92.9% |
