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Tofu vs. Maple sugar — In-Depth Nutrition Comparison

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What are the main differences between tofu and maple sugar?

  • Tofu is richer in calcium, copper, selenium, phosphorus, iron, vitamin B1, magnesium, and fiber, yet maple sugar is richer in manganese and zinc.
  • Maple sugar's daily need coverage for manganese is 141% higher.
  • Tofu has a lower glycemic index than maple sugar.

We used Tofu, raw, firm, prepared with calcium sulfate and Sugars, maple types in this comparison.

Infographic

Tofu vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +205.3%
Contains more CalciumCalcium +658.9%
Contains more IronIron +65.2%
Contains more CopperCopper +281.8%
Contains more PhosphorusPhosphorus +6233.3%
Contains more SeleniumSelenium +2075%
Contains more PotassiumPotassium +15.6%
Contains more ZincZinc +286%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +274.4%

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
7
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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1655.6%
Contains more Vitamin B2Vitamin B2 +684.6%
Contains more Vitamin B3Vitamin B3 +852.5%
Contains more Vitamin B5Vitamin B5 +177.1%
Contains more Vitamin B6Vitamin B6 +2966.7%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Maple sugar DV% diff.
Manganese 1.181mg 4.422mg 141%
Calcium 683mg 90mg 59%
Zinc 1.57mg 6.06mg 41%
Protein 17.27g 0.1g 34%
Polyunsaturated fat 4.921g 0.1g 32%
Copper 0.378mg 0.099mg 31%
Selenium 17.4µg 0.8µg 30%
Carbs 2.78g 90.9g 29%
Phosphorus 190mg 3mg 27%
Fats 8.72g 0.2g 13%
Iron 2.66mg 1.61mg 13%
Vitamin B1 0.158mg 0.009mg 12%
Calories 144kcal 354kcal 11%
Fiber 2.3g 0g 9%
Magnesium 58mg 19mg 9%
Vitamin B2 0.102mg 0.013mg 7%
Folate 29µg 0µg 7%
Vitamin B6 0.092mg 0.003mg 7%
Saturated fat 1.261g 0.036g 6%
Monounsaturated fat 1.925g 0.064g 5%
Vitamin B3 0.381mg 0.04mg 2%
Vitamin B5 0.133mg 0.048mg 2%
Potassium 237mg 274mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 90.9g N/A
Sugar 84.87g N/A
Sodium 14mg 11mg 0%
Choline 2.1mg 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
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +17170%
Contains more FatsFats +4260%
Contains more WaterWater +772.9%
Contains more OtherOther +75%
Contains more CarbsCarbs +3169.8%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +2907.8%
Contains more Poly. FatPolyunsaturated fat +4821%
Contains less Sat. FatSaturated fat -97.1%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.