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  6. Tofu vs. Jícama raw

Tofu vs. Jícama raw — In-Depth Nutrition Comparison

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How are tofu and jícama raw different?

  • Tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, zinc, vitamin B1, and magnesium; however, jícama raw is richer in vitamin C.
  • Daily need coverage for calcium for tofu is 67% higher.
  • Tofu contains 25 times more selenium than jícama raw. While tofu contains 17.4µg of selenium, jícama raw contains only 0.7µg.

Tofu, raw, firm, prepared with calcium sulfate and Yambean (jicama), raw are the varieties used in this article.

Infographic

Tofu vs Jícama raw 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
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 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +5591.7%
Contains more PotassiumPotassium +58%
Contains more IronIron +343.3%
Contains more CopperCopper +687.5%
Contains more ZincZinc +881.3%
Contains more PhosphorusPhosphorus +955.6%
Contains more ManganeseManganese +1868.3%
Contains more SeleniumSelenium +2385.7%
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
5
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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +251.7%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B6Vitamin B6 +119%
Contains more FolateFolate +141.7%
Contains more Vitamin CVitamin C +10000%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.135mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Jícama raw DV% diff.
Calcium 683mg 12mg 67%
Manganese 1.181mg 0.06mg 49%
Copper 0.378mg 0.048mg 37%
Polyunsaturated fat 4.921g 0.043g 33%
Protein 17.27g 0.72g 33%
Selenium 17.4µg 0.7µg 30%
Iron 2.66mg 0.6mg 26%
Phosphorus 190mg 18mg 25%
Vitamin C 0.2mg 20.2mg 22%
Fats 8.72g 0.09g 13%
Zinc 1.57mg 0.16mg 13%
Vitamin B1 0.158mg 0.02mg 12%
Magnesium 58mg 12mg 11%
Fiber 2.3g 4.9g 10%
Vitamin B2 0.102mg 0.029mg 6%
Saturated fat 1.261g 0.021g 6%
Monounsaturated fat 1.925g 0.005g 5%
Calories 144kcal 38kcal 5%
Vitamin B6 0.092mg 0.042mg 4%
Folate 29µg 12µg 4%
Vitamin E 0.46mg 3%
Potassium 237mg 150mg 3%
Choline 13.6mg 2%
Carbs 2.78g 8.82g 2%
Vitamin B3 0.381mg 0.2mg 1%
Net carbs 0.48g 3.92g N/A
Sugar 1.8g N/A
Sodium 14mg 4mg 0%
Vitamin A 1µg 0%
Vitamin B5 0.133mg 0.135mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0.018mg 0%
Isoleucine 0.849mg 0.016mg 0%
Leucine 1.392mg 0.025mg 0%
Lysine 0.883mg 0.026mg 0%
Methionine 0.211mg 0.007mg 0%
Phenylalanine 0.835mg 0.017mg 0%
Valine 0.87mg 0.022mg 0%
Histidine 0.431mg 0.019mg 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
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more ProteinProtein +2298.6%
Contains more FatsFats +9588.9%
Contains more OtherOther +366.7%
Contains more CarbsCarbs +217.3%
Contains more WaterWater +29%

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
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +38400%
Contains more Poly. FatPolyunsaturated fat +11344.2%
Contains less Sat. FatSaturated fat -98.3%

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. Jícama raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.