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  6. Tofu vs. Mustard Greens Raw

Tofu vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between tofu and mustard Greens Raw?

  • Tofu is richer in calcium, selenium, copper, phosphorus, iron, zinc, and vitamin B1, yet mustard Greens Raw are richer in vitamin C, vitamin A, and vitamin B6.
  • Mustard Greens Raw' daily need coverage for vitamin C is 78% higher.
  • Tofu has 19 times more selenium than mustard Greens Raw. Tofu has 17.4µg of selenium, while mustard Greens Raw have 0.9µg.
  • Tofu has a lower glycemic index than mustard Greens Raw.

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

Infographic

Tofu vs Mustard Greens 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +81.3%
Contains more CalciumCalcium +493.9%
Contains more IronIron +62.2%
Contains more CopperCopper +129.1%
Contains more ZincZinc +528%
Contains more PhosphorusPhosphorus +227.6%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1833.3%
Contains more PotassiumPotassium +62%

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
2
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +97.5%
Contains more FolateFolate +141.7%
Contains more Vitamin CVitamin C +34900%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B6Vitamin B6 +95.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 0.2mg 70mg 78%
Calcium 683mg 115mg 57%
Manganese 1.181mg 51%
Polyunsaturated fat 4.921g 0.038g 33%
Selenium 17.4µg 0.9µg 30%
Protein 17.27g 2.86g 29%
Copper 0.378mg 0.165mg 24%
Phosphorus 190mg 58mg 19%
Vitamin A 151µg 17%
Fats 8.72g 0.42g 13%
Vitamin E 2.01mg 13%
Iron 2.66mg 1.64mg 13%
Zinc 1.57mg 0.25mg 12%
Vitamin B1 0.158mg 0.08mg 7%
Vitamin B6 0.092mg 0.18mg 7%
Saturated fat 1.261g 0.01g 6%
Calories 144kcal 27kcal 6%
Magnesium 58mg 32mg 6%
Monounsaturated fat 1.925g 0.092g 5%
Fiber 2.3g 3.2g 4%
Potassium 237mg 384mg 4%
Folate 29µg 12µg 4%
Vitamin B3 0.381mg 0.8mg 3%
Vitamin B5 0.133mg 0.21mg 2%
Vitamin B2 0.102mg 0.11mg 1%
Carbs 2.78g 4.67g 1%
Net carbs 0.48g 1.47g N/A
Sugar 1.32g N/A
Sodium 14mg 20mg 0%
Choline 0.5mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +503.8%
Contains more FatsFats +1976.2%
Contains more CarbsCarbs +68%
Contains more WaterWater +29.9%
~equal in Other ~1.35g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +1992.4%
Contains more Poly. FatPolyunsaturated fat +12850%
Contains less Sat. FatSaturated fat -99.2%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.