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  6. Tofu vs. Grape leaves

Tofu vs. Grape leaves — In-Depth Nutrition Comparison

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Significant differences between tofu and grape leaves

  • Tofu has more calcium, selenium, and phosphorus; however, grape leaves are richer in vitamin A, manganese, fiber, vitamin B6, vitamin B2, folate, and vitamin B3.
  • Grape leaves cover your daily vitamin A needs 547% more than tofu.
  • Grape leaves have 19 times less selenium than tofu. Tofu has 17.4µg of selenium, while grape leaves have 0.9µg.

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

Infographic

Tofu vs Grape leaves 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
4
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more CalciumCalcium +88.2%
Contains more ZincZinc +134.3%
Contains more PhosphorusPhosphorus +108.8%
Contains more SeleniumSelenium +1833.3%
Contains more MagnesiumMagnesium +63.8%
Contains more PotassiumPotassium +14.8%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +141.7%
~equal in Iron ~2.63mg
~equal in Copper ~0.415mg

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% 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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin CVitamin C +5450%
Contains more Vitamin B2Vitamin B2 +247.1%
Contains more Vitamin B3Vitamin B3 +519.9%
Contains more Vitamin B5Vitamin B5 +73.7%
Contains more Vitamin B6Vitamin B6 +334.8%
Contains more FolateFolate +186.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Grape leaves DV% diff.
Vitamin A 1376µg 153%
Vitamin K 108.6µg 91%
Manganese 1.181mg 2.855mg 73%
Fiber 2.3g 11g 35%
Calcium 683mg 363mg 32%
Selenium 17.4µg 0.9µg 30%
Polyunsaturated fat 4.921g 1.065g 26%
Vitamin B6 0.092mg 0.4mg 24%
Protein 17.27g 5.6g 23%
Vitamin B2 0.102mg 0.354mg 19%
Phosphorus 190mg 91mg 14%
Folate 29µg 83µg 14%
Vitamin E 2mg 13%
Vitamin B3 0.381mg 2.362mg 12%
Vitamin C 0.2mg 11.1mg 12%
Fats 8.72g 2.12g 10%
Vitamin B1 0.158mg 0.04mg 10%
Magnesium 58mg 95mg 9%
Zinc 1.57mg 0.67mg 8%
Monounsaturated fat 1.925g 0.081g 5%
Carbs 2.78g 17.31g 5%
Copper 0.378mg 0.415mg 4%
Saturated fat 1.261g 0.336g 4%
Calories 144kcal 93kcal 3%
Vitamin B5 0.133mg 0.231mg 2%
Choline 12.8mg 2%
Potassium 237mg 272mg 1%
Net carbs 0.48g 6.31g N/A
Iron 2.66mg 2.63mg 0%
Sugar 6.3g N/A
Sodium 14mg 9mg 0%
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
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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +208.4%
Contains more FatsFats +311.3%
Contains more CarbsCarbs +522.7%
Contains more OtherOther +17.9%
~equal in Water ~73.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +2276.5%
Contains more Poly. FatPolyunsaturated fat +362.1%
Contains less Sat. FatSaturated fat -73.4%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.