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Tofu vs. Asparagus — In-Depth Nutrition Comparison

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What are the differences between tofu and asparagus?

  • Tofu is higher in calcium, manganese, selenium, copper, phosphorus, magnesium, zinc, and iron, yet asparagus is higher in vitamin A.
  • Tofu's daily need coverage for calcium is 66% more.
  • Tofu has 32 times more saturated fat than asparagus. While tofu has 1.261g of saturated fat, asparagus has only 0.04g.
  • The glycemic index of tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Asparagus, raw types in this article.

Infographic

Tofu vs Asparagus 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.
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +314.3%
Contains more CalciumCalcium +2745.8%
Contains more PotassiumPotassium +17.3%
Contains more IronIron +24.3%
Contains more CopperCopper +100%
Contains more ZincZinc +190.7%
Contains more PhosphorusPhosphorus +265.4%
Contains more ManganeseManganese +647.5%
Contains more SeleniumSelenium +656.5%
Contains less SodiumSodium -85.7%

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.
Tofu
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 0.67% 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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +2700%
Contains more Vitamin B2Vitamin B2 +38.2%
Contains more Vitamin B3Vitamin B3 +156.7%
Contains more Vitamin B5Vitamin B5 +106%
Contains more FolateFolate +79.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.143mg
~equal in Vitamin B6 ~0.091mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +685%
Contains more FatsFats +7166.7%
Contains more OtherOther +141.4%
Contains more CarbsCarbs +39.6%
Contains more WaterWater +33.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +9742%
Contains less Sat. FatSaturated fat -96.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Asparagus DV% diff.
Calcium 683mg 24mg 66%
Manganese 1.181mg 0.158mg 44%
Vitamin K 41.6µg 35%
Polyunsaturated fat 4.921g 0.05g 32%
Protein 17.27g 2.2g 30%
Selenium 17.4µg 2.3µg 27%
Copper 0.378mg 0.189mg 21%
Phosphorus 190mg 52mg 20%
Fats 8.72g 0.12g 13%
Magnesium 58mg 14mg 10%
Zinc 1.57mg 0.54mg 9%
Vitamin E 1.13mg 8%
Iron 2.66mg 2.14mg 7%
Calories 144kcal 20kcal 6%
Folate 29µg 52µg 6%
Saturated fat 1.261g 0.04g 6%
Vitamin C 0.2mg 5.6mg 6%
Monounsaturated fat 1.925g 0g 5%
Vitamin A 38µg 4%
Vitamin B3 0.381mg 0.978mg 4%
Vitamin B5 0.133mg 0.274mg 3%
Choline 16mg 3%
Vitamin B2 0.102mg 0.141mg 3%
Vitamin B1 0.158mg 0.143mg 1%
Fructose 1g 1%
Sodium 14mg 2mg 1%
Fiber 2.3g 2.1g 1%
Potassium 237mg 202mg 1%
Carbs 2.78g 3.88g 0%
Net carbs 0.48g 1.78g N/A
Sugar 1.88g N/A
Vitamin B6 0.092mg 0.091mg 0%
Tryptophan 0.235mg 0.027mg 0%
Threonine 0.785mg 0.084mg 0%
Isoleucine 0.849mg 0.075mg 0%
Leucine 1.392mg 0.128mg 0%
Lysine 0.883mg 0.104mg 0%
Methionine 0.211mg 0.031mg 0%
Phenylalanine 0.835mg 0.075mg 0%
Valine 0.87mg 0.115mg 0%
Histidine 0.431mg 0.049mg 0%

Which food is preferable for your diet?

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

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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
9%
Tofu
25%
Asparagus
Minerals Daily Need Coverage Score
87%
Tofu
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 1.221g)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.