Tofu vs. Matzo — In-Depth Nutrition Comparison
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Summary of differences between tofu and matzo
- Tofu has more calcium, copper, manganese, phosphorus, zinc, and magnesium; however, matzo is higher in selenium, vitamin B3, vitamin B1, and vitamin B2.
- Tofu covers your daily need for calcium, 67% more than matzo.
- Tofu has 6 times more copper than matzo. While tofu has 0.378mg of copper, matzo has only 0.06mg.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Crackers, matzo, plain.
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.
| Contains more MagnesiumMagnesium | +132% |
| Contains more CalciumCalcium | +5153.8% |
| Contains more PotassiumPotassium | +111.6% |
| Contains more CopperCopper | +530% |
| Contains more ZincZinc | +130.9% |
| Contains more PhosphorusPhosphorus | +113.5% |
| Contains more ManganeseManganese | +81.7% |
| Contains more IronIron | +18.8% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +112.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +70.6% |
| Contains more Vitamin B1Vitamin B1 | +144.9% |
| Contains more Vitamin B2Vitamin B2 | +185.3% |
| Contains more Vitamin B3Vitamin B3 | +921.5% |
| Contains more Vitamin B5Vitamin B5 | +233.1% |
| Contains more Vitamin B6Vitamin B6 | +25% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 13mg | 67% |
| Copper | 0.378mg | 0.06mg | 35% |
| Selenium | 17.4µg | 36.9µg | 35% |
| Polyunsaturated fat | 4.921g | 0.603g | 29% |
| Carbs | 2.78g | 83.7g | 27% |
| Manganese | 1.181mg | 0.65mg | 23% |
| Vitamin B3 | 0.381mg | 3.892mg | 22% |
| Vitamin B1 | 0.158mg | 0.387mg | 19% |
| Vitamin B2 | 0.102mg | 0.291mg | 15% |
| Protein | 17.27g | 10g | 15% |
| Phosphorus | 190mg | 89mg | 14% |
| Calories | 144kcal | 395kcal | 13% |
| Fats | 8.72g | 1.4g | 11% |
| Magnesium | 58mg | 25mg | 8% |
| Zinc | 1.57mg | 0.68mg | 8% |
| Vitamin B5 | 0.133mg | 0.443mg | 6% |
| Iron | 2.66mg | 3.16mg | 6% |
| Saturated fat | 1.261g | 0.226g | 5% |
| Monounsaturated fat | 1.925g | 0.127g | 4% |
| Potassium | 237mg | 112mg | 4% |
| Fiber | 2.3g | 3g | 3% |
| Folate | 29µg | 17µg | 3% |
| Vitamin B6 | 0.092mg | 0.115mg | 2% |
| Choline | 10.8mg | 2% | |
| Sodium | 14mg | 0mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 80.7g | N/A |
| Sugar | 0.29g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.235mg | 0.116mg | 0% |
| Threonine | 0.785mg | 0.267mg | 0% |
| Isoleucine | 0.849mg | 0.371mg | 0% |
| Leucine | 1.392mg | 0.692mg | 0% |
| Lysine | 0.883mg | 0.193mg | 0% |
| Methionine | 0.211mg | 0.176mg | 0% |
| Phenylalanine | 0.835mg | 0.494mg | 0% |
| Valine | 0.87mg | 0.42mg | 0% |
| Histidine | 0.431mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +72.7% |
| Contains more FatsFats | +522.9% |
| Contains more WaterWater | +1524% |
| Contains more OtherOther | +133.3% |
| Contains more CarbsCarbs | +2910.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1415.7% |
| Contains more Poly. FatPolyunsaturated fat | +716.1% |
| Contains less Sat. FatSaturated fat | -82.1% |
