Tofu vs. Goat — In-Depth Nutrition Comparison
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A recap on differences between tofu and goat
- Tofu is higher in calcium, manganese, magnesium, and selenium, yet goat is higher in vitamin B12, vitamin B2, zinc, vitamin B3, and iron.
- Tofu covers your daily calcium needs 67% more than goat.
- The glycemic index of goat is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Game meat, goat, cooked, roasted.
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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 | +∞% |
| Contains more CalciumCalcium | +3917.6% |
| Contains more CopperCopper | +24.8% |
| Contains less SodiumSodium | -83.7% |
| Contains more ManganeseManganese | +2711.9% |
| Contains more SeleniumSelenium | +47.5% |
| Contains more PotassiumPotassium | +70.9% |
| Contains more IronIron | +40.2% |
| Contains more ZincZinc | +235.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +75.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +480% |
| Contains more Vitamin B2Vitamin B2 | +498% |
| Contains more Vitamin B3Vitamin B3 | +936.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 17mg | 67% |
| Vitamin B12 | 0µg | 1.19µg | 50% |
| Manganese | 1.181mg | 0.042mg | 50% |
| Vitamin B2 | 0.102mg | 0.61mg | 39% |
| Zinc | 1.57mg | 5.27mg | 34% |
| Polyunsaturated fat | 4.921g | 0.23g | 31% |
| Cholesterol | 0mg | 75mg | 25% |
| Vitamin B3 | 0.381mg | 3.95mg | 22% |
| Protein | 17.27g | 27.1g | 20% |
| Choline | 106.4mg | 19% | |
| Magnesium | 58mg | 0mg | 14% |
| Iron | 2.66mg | 3.73mg | 13% |
| Selenium | 17.4µg | 11.8µg | 10% |
| Fats | 8.72g | 3.03g | 9% |
| Fiber | 2.3g | 0g | 9% |
| Copper | 0.378mg | 0.303mg | 8% |
| Vitamin B6 | 0.092mg | 0mg | 7% |
| Folate | 29µg | 5µg | 6% |
| Vitamin B1 | 0.158mg | 0.09mg | 6% |
| Potassium | 237mg | 405mg | 5% |
| Vitamin B5 | 0.133mg | 3% | |
| Sodium | 14mg | 86mg | 3% |
| Vitamin E | 0.34mg | 2% | |
| Saturated fat | 1.261g | 0.93g | 2% |
| Phosphorus | 190mg | 201mg | 2% |
| Carbs | 2.78g | 0g | 1% |
| Monounsaturated fat | 1.925g | 1.36g | 1% |
| Vitamin K | 1.2µg | 1% | |
| Calories | 144kcal | 143kcal | 0% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Tryptophan | 0.235mg | 0.403mg | 0% |
| Threonine | 0.785mg | 1.29mg | 0% |
| Isoleucine | 0.849mg | 1.371mg | 0% |
| Leucine | 1.392mg | 2.258mg | 0% |
| Lysine | 0.883mg | 2.016mg | 0% |
| Methionine | 0.211mg | 0.726mg | 0% |
| Phenylalanine | 0.835mg | 0.941mg | 0% |
| Valine | 0.87mg | 1.452mg | 0% |
| Histidine | 0.431mg | 0.565mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +187.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +56.9% |
| Contains more OtherOther | +18.6% |
~equal in
Water
~68.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +41.5% |
| Contains more Poly. FatPolyunsaturated fat | +2039.6% |
| Contains less Sat. FatSaturated fat | -26.2% |
