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. Fireweed

Tofu vs. Fireweed — In-Depth Nutrition Comparison

Compare

Differences between Tofu and Fireweed

  • Tofu has more Selenium, Calcium, and Phosphorus, while Fireweed has more Manganese, Vitamin B6, Fiber, Vitamin B3, Vitamin B5, Magnesium, and Folate.
  • Fireweed's daily need coverage for Manganese is 240% higher.
  • Fireweed contains 19 times less Selenium than Tofu. Tofu contains 17.4µg of Selenium, while Fireweed contains 0.9µg.

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

Infographic

Tofu vs Fireweed 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 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
Contains more CalciumCalcium +59.2%
Contains more CopperCopper +18.1%
Contains more PhosphorusPhosphorus +75.9%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +1833.3%
Contains more MagnesiumMagnesium +169%
Contains more PotassiumPotassium +108.4%
Contains more ZincZinc +69.4%
Contains more ManganeseManganese +467.7%
~equal in Iron ~2.4mg

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
1
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% 10% 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 7.3% 216% 0% 0% 8.3% 32% 88% 81% 146% 0% 0% 84% 0%
Contains more Vitamin B1Vitamin B1 +378.8%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +2067.5%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B3Vitamin B3 +1126.8%
Contains more Vitamin B5Vitamin B5 +919.5%
Contains more Vitamin B6Vitamin B6 +587%
Contains more FolateFolate +286.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Contains more ProteinProtein +266.7%
Contains more FatsFats +217.1%
Contains more CarbsCarbs +591.4%
Contains more OtherOther +81.4%
~equal in Water ~70.78g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Fireweed
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Fireweed Opinion
Calories 144kcal 103kcal Tofu
Protein 17.27g 4.71g Tofu
Fats 8.72g 2.75g Tofu
Vitamin C 0.2mg 2.2mg Fireweed
Net carbs 0.48g 8.62g Fireweed
Carbs 2.78g 19.22g Fireweed
Magnesium 58mg 156mg Fireweed
Calcium 683mg 429mg Tofu
Potassium 237mg 494mg Fireweed
Iron 2.66mg 2.4mg Tofu
Fiber 2.3g 10.6g Fireweed
Copper 0.378mg 0.32mg Tofu
Zinc 1.57mg 2.66mg Fireweed
Phosphorus 190mg 108mg Tofu
Sodium 14mg 34mg Tofu
Vitamin A 166IU 3598IU Fireweed
Vitamin A 180µg Fireweed
Manganese 1.181mg 6.704mg Fireweed
Selenium 17.4µg 0.9µg Tofu
Vitamin B1 0.158mg 0.033mg Tofu
Vitamin B2 0.102mg 0.137mg Fireweed
Vitamin B3 0.381mg 4.674mg Fireweed
Vitamin B5 0.133mg 1.356mg Fireweed
Vitamin B6 0.092mg 0.632mg Fireweed
Folate 29µg 112µg Fireweed
Saturated Fat 1.261g Fireweed
Monounsaturated Fat 1.925g Tofu
Polyunsaturated fat 4.921g Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fireweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Fireweed
Fireweed vs Mexican tea
Mexican tea
Fireweed
Fireweed vs Peppermint
Peppermint
Fireweed
Fireweed vs Roman chamomile
Roman chamomile

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Tofu
51%
Fireweed
Minerals Daily Need Coverage Score
87%
Tofu
148%
Fireweed

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 20mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 1.261g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Fireweed
Fireweed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.