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  6. Tofu vs. Merlot

Tofu vs. Merlot — In-Depth Nutrition Comparison

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How are tofu and merlot different?

  • Tofu is higher than merlot in calcium, manganese, copper, selenium, iron, phosphorus, zinc, vitamin B1, magnesium, and fiber.
  • Tofu covers your daily need for calcium, 68% more than merlot.

Tofu, raw, firm, prepared with calcium sulfate and Alcoholic Beverage, wine, table, red, Merlot types were used in this article.

Infographic

Tofu vs Merlot 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
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%
Merlot
Merlot
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.4% 11% 17% 3.7% 3.8% 9.9% 0.52% 17% 1.1%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +8437.5%
Contains more PotassiumPotassium +86.6%
Contains more IronIron +478.3%
Contains more CopperCopper +3336.4%
Contains more ZincZinc +1021.4%
Contains more PhosphorusPhosphorus +726.1%
Contains more ManganeseManganese +794.7%
Contains more SeleniumSelenium +8600%
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
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%
Merlot
Merlot
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% 1.3% 7.2% 4.2% 1.8% 13% 0% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3060%
Contains more Vitamin B2Vitamin B2 +229%
Contains more Vitamin B3Vitamin B3 +70.1%
Contains more Vitamin B5Vitamin B5 +343.3%
Contains more Vitamin B6Vitamin B6 +61.4%
Contains more FolateFolate +2800%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Merlot DV% diff.
Calcium 683mg 8mg 68%
Manganese 1.181mg 0.132mg 46%
Copper 0.378mg 0.011mg 41%
Protein 17.27g 0.07g 34%
Polyunsaturated fat 4.921g 33%
Selenium 17.4µg 0.2µg 31%
Iron 2.66mg 0.46mg 28%
Phosphorus 190mg 23mg 24%
Zinc 1.57mg 0.14mg 13%
Fats 8.72g 0g 13%
Vitamin B1 0.158mg 0.005mg 13%
Magnesium 58mg 12mg 11%
Fiber 2.3g 0g 9%
Folate 29µg 1µg 7%
Saturated fat 1.261g 6%
Monounsaturated fat 1.925g 5%
Vitamin B2 0.102mg 0.031mg 5%
Vitamin B6 0.092mg 0.057mg 3%
Calories 144kcal 83kcal 3%
Potassium 237mg 127mg 3%
Vitamin B5 0.133mg 0.03mg 2%
Vitamin B3 0.381mg 0.224mg 1%
Vitamin C 0.2mg 0mg 0%
Carbs 2.78g 2.51g 0%
Net carbs 0.48g 2.51g N/A
Sugar 0.62g N/A
Sodium 14mg 4mg 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
Merlot
Merlot
2
3% 87% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.51 g
Water: 86.59 g
Other: 10.83 g
Contains more ProteinProtein +24571.4%
Contains more FatsFats +∞%
Contains more WaterWater +24%
Contains more OtherOther +673.6%
~equal in Carbs ~2.51g

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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. Merlot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171925/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.