Tofu vs. Shiitake — In-Depth Nutrition Comparison
Compare
The main differences between tofu and shiitake
- Tofu is richer in calcium, manganese, iron, copper, selenium, vitamin B1, and phosphorus, yet shiitake is richer in vitamin B5, vitamin B3, and vitamin B6.
- Daily need coverage for calcium for tofu is 68% higher.
- Tofu contains 11 times more vitamin B1 than shiitake. Tofu contains 0.158mg of vitamin B1, while shiitake contains 0.015mg.
- Tofu has a lower glycemic index than shiitake.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Mushrooms, shiitake, raw.
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.
| Contains more MagnesiumMagnesium | +190% |
| Contains more CalciumCalcium | +34050% |
| Contains more IronIron | +548.8% |
| Contains more CopperCopper | +166.2% |
| Contains more ZincZinc | +52.4% |
| Contains more PhosphorusPhosphorus | +69.6% |
| Contains more ManganeseManganese | +413.5% |
| Contains more SeleniumSelenium | +205.3% |
| Contains more PotassiumPotassium | +28.3% |
| Contains less SodiumSodium | -35.7% |
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 Vitamin B1Vitamin B1 | +953.3% |
| Contains more FolateFolate | +123.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +112.7% |
| Contains more Vitamin B3Vitamin B3 | +917.6% |
| Contains more Vitamin B5Vitamin B5 | +1027.8% |
| Contains more Vitamin B6Vitamin B6 | +218.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 2mg | 68% |
| Manganese | 1.181mg | 0.23mg | 41% |
| Polyunsaturated fat | 4.921g | 33% | |
| Protein | 17.27g | 2.24g | 30% |
| Iron | 2.66mg | 0.41mg | 28% |
| Vitamin B5 | 0.133mg | 1.5mg | 27% |
| Copper | 0.378mg | 0.142mg | 26% |
| Vitamin B3 | 0.381mg | 3.877mg | 22% |
| Selenium | 17.4µg | 5.7µg | 21% |
| Vitamin B6 | 0.092mg | 0.293mg | 15% |
| Fats | 8.72g | 0.49g | 13% |
| Vitamin B1 | 0.158mg | 0.015mg | 12% |
| Phosphorus | 190mg | 112mg | 11% |
| Magnesium | 58mg | 20mg | 9% |
| Vitamin B2 | 0.102mg | 0.217mg | 9% |
| Saturated fat | 1.261g | 6% | |
| Calories | 144kcal | 34kcal | 6% |
| Monounsaturated fat | 1.925g | 5% | |
| Zinc | 1.57mg | 1.03mg | 5% |
| Folate | 29µg | 13µg | 4% |
| Vitamin D | 0IU | 18IU | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Potassium | 237mg | 304mg | 2% |
| Carbs | 2.78g | 6.79g | 1% |
| Fiber | 2.3g | 2.5g | 1% |
| Vitamin C | 0.2mg | 0% | |
| Net carbs | 0.48g | 4.29g | N/A |
| Sugar | 2.38g | N/A | |
| Sodium | 14mg | 9mg | 0% |
| Tryptophan | 0.235mg | 0.011mg | 0% |
| Threonine | 0.785mg | 0.134mg | 0% |
| Isoleucine | 0.849mg | 0.111mg | 0% |
| Leucine | 1.392mg | 0.189mg | 0% |
| Lysine | 0.883mg | 0.134mg | 0% |
| Methionine | 0.211mg | 0.033mg | 0% |
| Phenylalanine | 0.835mg | 0.111mg | 0% |
| Valine | 0.87mg | 0.145mg | 0% |
| Histidine | 0.431mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +671% |
| Contains more FatsFats | +1679.6% |
| Contains more OtherOther | +89.2% |
| Contains more CarbsCarbs | +144.2% |
| Contains more WaterWater | +28.5% |
