Tofu vs. Fenugreek — In-Depth Nutrition Comparison
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A recap on differences between tofu and fenugreek
- Tofu is higher in calcium and selenium, yet fenugreek is higher in iron, fiber, copper, vitamin B6, magnesium, vitamin B2, potassium, and phosphorus.
- Fenugreek covers your daily iron needs 386% more than tofu.
- Tofu contains 4 times more calcium than fenugreek. While tofu contains 683mg of calcium, fenugreek contains only 176mg.
- The glycemic index of fenugreek is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Spices, fenugreek seed.
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 CalciumCalcium | +288.1% |
| Contains less SodiumSodium | -79.1% |
| Contains more SeleniumSelenium | +176.2% |
| Contains more MagnesiumMagnesium | +229.3% |
| Contains more PotassiumPotassium | +224.9% |
| Contains more IronIron | +1160.5% |
| Contains more CopperCopper | +193.7% |
| Contains more ZincZinc | +59.2% |
| Contains more PhosphorusPhosphorus | +55.8% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +1400% |
| Contains more Vitamin B1Vitamin B1 | +103.8% |
| Contains more Vitamin B2Vitamin B2 | +258.8% |
| Contains more Vitamin B3Vitamin B3 | +330.4% |
| Contains more Vitamin B6Vitamin B6 | +552.2% |
| Contains more FolateFolate | +96.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.66mg | 33.53mg | 386% |
| Fiber | 2.3g | 24.6g | 89% |
| Copper | 0.378mg | 1.11mg | 81% |
| Calcium | 683mg | 176mg | 51% |
| Vitamin B6 | 0.092mg | 0.6mg | 39% |
| Polyunsaturated fat | 4.921g | 33% | |
| Magnesium | 58mg | 191mg | 32% |
| Selenium | 17.4µg | 6.3µg | 20% |
| Vitamin B2 | 0.102mg | 0.366mg | 20% |
| Carbs | 2.78g | 58.35g | 19% |
| Potassium | 237mg | 770mg | 16% |
| Phosphorus | 190mg | 296mg | 15% |
| Vitamin B1 | 0.158mg | 0.322mg | 14% |
| Protein | 17.27g | 23g | 11% |
| Calories | 144kcal | 323kcal | 9% |
| Zinc | 1.57mg | 2.5mg | 8% |
| Vitamin B3 | 0.381mg | 1.64mg | 8% |
| Folate | 29µg | 57µg | 7% |
| Monounsaturated fat | 1.925g | 5% | |
| Fats | 8.72g | 6.41g | 4% |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin C | 0.2mg | 3mg | 3% |
| Sodium | 14mg | 67mg | 2% |
| Manganese | 1.181mg | 1.228mg | 2% |
| Saturated fat | 1.261g | 1.46g | 1% |
| Net carbs | 0.48g | 33.75g | N/A |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.235mg | 0.391mg | 0% |
| Threonine | 0.785mg | 0.898mg | 0% |
| Isoleucine | 0.849mg | 1.241mg | 0% |
| Leucine | 1.392mg | 1.757mg | 0% |
| Lysine | 0.883mg | 1.684mg | 0% |
| Methionine | 0.211mg | 0.338mg | 0% |
| Phenylalanine | 0.835mg | 1.089mg | 0% |
| Valine | 0.87mg | 1.102mg | 0% |
| Histidine | 0.431mg | 0.668mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +36% |
| Contains more WaterWater | +689.9% |
| Contains more ProteinProtein | +33.2% |
| Contains more CarbsCarbs | +1998.9% |
| Contains more OtherOther | +142.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -13.6% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +∞% |
