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  6. Tofu vs. Jerusalem artichoke

Tofu vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Important differences between tofu and jerusalem artichoke

  • Tofu has more calcium, manganese, selenium, copper, phosphorus, zinc, and magnesium; however, jerusalem artichoke has more iron and vitamin B3.
  • Tofu's daily need coverage for calcium is 67% more.
  • Jerusalem artichoke has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Jerusalem-artichokes, raw.

Infographic

Tofu vs Jerusalem artichoke 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
Tofu
7
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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +241.2%
Contains more CalciumCalcium +4778.6%
Contains more CopperCopper +170%
Contains more ZincZinc +1208.3%
Contains more PhosphorusPhosphorus +143.6%
Contains more ManganeseManganese +1868.3%
Contains more SeleniumSelenium +2385.7%
Contains more PotassiumPotassium +81%
Contains more IronIron +27.8%
Contains less SodiumSodium -71.4%

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more FolateFolate +123.1%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin B1Vitamin B1 +26.6%
Contains more Vitamin B3Vitamin B3 +241.2%
Contains more Vitamin B5Vitamin B5 +198.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Jerusalem artichoke DV% diff.
Calcium 683mg 14mg 67%
Manganese 1.181mg 0.06mg 49%
Polyunsaturated fat 4.921g 0.001g 33%
Protein 17.27g 2g 31%
Selenium 17.4µg 0.7µg 30%
Copper 0.378mg 0.14mg 26%
Phosphorus 190mg 78mg 16%
Fats 8.72g 0.01g 13%
Zinc 1.57mg 0.12mg 13%
Magnesium 58mg 17mg 10%
Iron 2.66mg 3.4mg 9%
Vitamin B3 0.381mg 1.3mg 6%
Saturated fat 1.261g 0g 6%
Potassium 237mg 429mg 6%
Choline 30mg 5%
Vitamin B5 0.133mg 0.397mg 5%
Carbs 2.78g 17.44g 5%
Monounsaturated fat 1.925g 0.004g 5%
Folate 29µg 13µg 4%
Calories 144kcal 73kcal 4%
Vitamin B1 0.158mg 0.2mg 4%
Vitamin C 0.2mg 4mg 4%
Fiber 2.3g 1.6g 3%
Vitamin B2 0.102mg 0.06mg 3%
Vitamin E 0.19mg 1%
Vitamin B6 0.092mg 0.077mg 1%
Net carbs 0.48g 15.84g N/A
Sugar 9.6g N/A
Sodium 14mg 4mg 0%
Vitamin A 1µg 0%
Vitamin K 0.1µg 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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +763.5%
Contains more FatsFats +87100%
Contains more CarbsCarbs +527.3%
Contains more WaterWater +11.7%
Contains more OtherOther +81.4%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +48025%
Contains more Poly. FatPolyunsaturated fat +492000%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.