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  6. Tofu vs. Heart of palm

Tofu vs. Heart of palm — In-Depth Nutrition Comparison

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How are tofu and heart of palm different?

  • Tofu is richer in calcium, selenium, iron, magnesium, and vitamin B1, while heart of palm is higher in vitamin B6, potassium, copper, zinc, and vitamin C.
  • Tofu covers your daily need for calcium, 67% more than heart of palm.
  • Tofu contains 25 times more selenium than heart of palm. Tofu contains 17.4µg of selenium, while heart of palm contains 0.7µg.
  • Heart of palm has a higher glycemic index (32) than tofu (15).

Tofu, raw, firm, prepared with calcium sulfate and Hearts of palm, raw types were used in this article.

Infographic

Tofu vs Heart of palm 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
6
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +3694.4%
Contains more IronIron +57.4%
Contains more PhosphorusPhosphorus +35.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2385.7%
Contains more PotassiumPotassium +662%
Contains more CopperCopper +70.4%
Contains more ZincZinc +137.6%
~equal in Sodium ~14mg

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
3
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +216%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +20.8%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin B2Vitamin B2 +76.5%
Contains more Vitamin B3Vitamin B3 +136.2%
Contains more Vitamin B6Vitamin B6 +780.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Tofu Heart of palm DV% diff.
Calcium 683mg 18mg 67%
Vitamin B6 0.092mg 0.81mg 55%
Manganese 1.181mg 51%
Potassium 237mg 1806mg 46%
Polyunsaturated fat 4.921g 0.089g 32%
Selenium 17.4µg 0.7µg 30%
Copper 0.378mg 0.644mg 30%
Protein 17.27g 2.7g 29%
Zinc 1.57mg 3.73mg 20%
Fats 8.72g 0.2g 13%
Iron 2.66mg 1.69mg 12%
Magnesium 58mg 10mg 11%
Vitamin B1 0.158mg 0.05mg 9%
Vitamin C 0.2mg 8mg 9%
Carbs 2.78g 25.61g 8%
Phosphorus 190mg 140mg 7%
Vitamin B2 0.102mg 0.18mg 6%
Saturated fat 1.261g 0.046g 6%
Monounsaturated fat 1.925g 0.005g 5%
Vitamin E 0.5mg 3%
Fiber 2.3g 1.5g 3%
Vitamin B3 0.381mg 0.9mg 3%
Vitamin B5 0.133mg 3%
Folate 29µg 24µg 1%
Calories 144kcal 115kcal 1%
Net carbs 0.48g 24.11g N/A
Sugar 17.16g N/A
Sodium 14mg 14mg 0%
Vitamin A 3µg 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
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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +539.6%
Contains more FatsFats +4260%
Contains more CarbsCarbs +821.2%
Contains more OtherOther +42.1%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +38400%
Contains more Poly. FatPolyunsaturated fat +5429.2%
Contains less Sat. FatSaturated fat -96.4%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.