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  6. Tofu vs. True morels

Tofu vs. True morels — In-Depth Nutrition Comparison

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What are the main differences between tofu and true morels?

  • Tofu is richer in calcium, selenium, manganese, magnesium, and vitamin B1, yet true morels are richer in iron, vitamin D, copper, vitamin B3, and vitamin B2.
  • True morels' daily need coverage for iron is 119% higher.
  • Tofu has 16 times more calcium than true morels. Tofu has 683mg of calcium, while true morels have 43mg.
  • Tofu has a lower glycemic index than true morels.

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

Infographic

Tofu vs True morels 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
5
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% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +205.3%
Contains more CalciumCalcium +1488.4%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +101.2%
Contains more SeleniumSelenium +690.9%
Contains more PotassiumPotassium +73.4%
Contains more IronIron +357.9%
Contains more CopperCopper +65.3%
Contains more ZincZinc +29.3%
~equal in Phosphorus ~194mg

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 0% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +129%
Contains more FolateFolate +222.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +101%
Contains more Vitamin B3Vitamin B3 +491.1%
Contains more Vitamin B5Vitamin B5 +230.8%
Contains more Vitamin B6Vitamin B6 +47.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu True morels DV% diff.
Iron 2.66mg 12.18mg 119%
Calcium 683mg 43mg 64%
Polyunsaturated fat 4.921g 0.433g 30%
Protein 17.27g 3.12g 28%
Selenium 17.4µg 2.2µg 28%
Copper 0.378mg 0.625mg 27%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Manganese 1.181mg 0.587mg 26%
Fats 8.72g 0.57g 13%
Vitamin B3 0.381mg 2.252mg 12%
Magnesium 58mg 19mg 9%
Vitamin B2 0.102mg 0.205mg 8%
Vitamin B1 0.158mg 0.069mg 7%
Vitamin B5 0.133mg 0.44mg 6%
Calories 144kcal 31kcal 6%
Potassium 237mg 411mg 5%
Folate 29µg 9µg 5%
Saturated fat 1.261g 0.065g 5%
Monounsaturated fat 1.925g 0.052g 5%
Zinc 1.57mg 2.03mg 4%
Vitamin B6 0.092mg 0.136mg 3%
Fiber 2.3g 2.8g 2%
Phosphorus 190mg 194mg 1%
Carbs 2.78g 5.1g 1%
Vitamin C 0.2mg 0%
Net carbs 0.48g 2.3g N/A
Sugar 0.6g N/A
Sodium 14mg 21mg 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%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +453.5%
Contains more FatsFats +1429.8%
Contains more CarbsCarbs +83.5%
Contains more WaterWater +28.3%
Contains more OtherOther +14.3%

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +3601.9%
Contains more Poly. FatPolyunsaturated fat +1036.5%
Contains less Sat. FatSaturated fat -94.8%

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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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.