Tofu vs. Mustard — In-Depth Nutrition Comparison
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Important differences between tofu and mustard
- Tofu has more calcium, copper, manganese, iron, phosphorus, zinc, and folate; however, mustard has more selenium and fiber.
- Tofu's daily need coverage for calcium is 62% more.
- Tofu has 5 times more copper than mustard. Tofu has 0.378mg of copper, while mustard has 0.074mg.
- Tofu is lower in sodium.
- Mustard has a higher glycemic index than tofu.
The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Mustard, prepared, yellow.
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 | +20.8% |
| Contains more CalciumCalcium | +984.1% |
| Contains more PotassiumPotassium | +55.9% |
| Contains more IronIron | +65.2% |
| Contains more CopperCopper | +410.8% |
| Contains more ZincZinc | +145.3% |
| Contains more PhosphorusPhosphorus | +75.9% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +179.9% |
| Contains more SeleniumSelenium | +92.5% |
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 B2Vitamin B2 | +45.7% |
| Contains more Vitamin B6Vitamin B6 | +31.4% |
| Contains more FolateFolate | +314.3% |
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin B1Vitamin B1 | +12% |
| Contains more Vitamin B3Vitamin B3 | +48.3% |
| Contains more Vitamin B5Vitamin B5 | +91% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 63mg | 62% |
| Sodium | 14mg | 1104mg | 47% |
| Copper | 0.378mg | 0.074mg | 34% |
| Manganese | 1.181mg | 0.422mg | 33% |
| Selenium | 17.4µg | 33.5µg | 29% |
| Polyunsaturated fat | 4.921g | 0.774g | 28% |
| Protein | 17.27g | 3.74g | 27% |
| Iron | 2.66mg | 1.61mg | 13% |
| Phosphorus | 190mg | 108mg | 12% |
| Fats | 8.72g | 3.34g | 8% |
| Zinc | 1.57mg | 0.64mg | 8% |
| Fiber | 2.3g | 4g | 7% |
| Folate | 29µg | 7µg | 6% |
| Saturated fat | 1.261g | 0.214g | 5% |
| Calories | 144kcal | 60kcal | 4% |
| Choline | 22.4mg | 4% | |
| Potassium | 237mg | 152mg | 3% |
| Vitamin B6 | 0.092mg | 0.07mg | 2% |
| Vitamin E | 0.36mg | 2% | |
| Magnesium | 58mg | 48mg | 2% |
| Vitamin B1 | 0.158mg | 0.177mg | 2% |
| Vitamin B2 | 0.102mg | 0.07mg | 2% |
| Vitamin B5 | 0.133mg | 0.254mg | 2% |
| Vitamin K | 1.4µg | 1% | |
| Monounsaturated fat | 1.925g | 2.182g | 1% |
| Vitamin B3 | 0.381mg | 0.565mg | 1% |
| Vitamin A | 5µg | 1% | |
| Carbs | 2.78g | 5.83g | 1% |
| Vitamin C | 0.2mg | 0.3mg | 0% |
| Net carbs | 0.48g | 1.83g | N/A |
| Sugar | 0.92g | N/A | |
| Starch | 0.64g | 0% | |
| Trans fat | 0g | 0.009g | N/A |
| Tryptophan | 0.235mg | 0.009mg | 0% |
| Threonine | 0.785mg | 0.167mg | 0% |
| Isoleucine | 0.849mg | 0.146mg | 0% |
| Leucine | 1.392mg | 0.292mg | 0% |
| Lysine | 0.883mg | 0.264mg | 0% |
| Methionine | 0.211mg | 0.076mg | 0% |
| Phenylalanine | 0.835mg | 0.161mg | 0% |
| Valine | 0.87mg | 0.189mg | 0% |
| Histidine | 0.431mg | 0.119mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +361.8% |
| Contains more FatsFats | +161.1% |
| Contains more CarbsCarbs | +109.7% |
| Contains more WaterWater | +19.9% |
| Contains more OtherOther | +140.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +535.8% |
| Contains less Sat. FatSaturated fat | -83% |
| Contains more Mono. FatMonounsaturated fat | +13.4% |
