Tofu vs. Nori — In-Depth Nutrition Comparison
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Important differences between tofu and nori
- Tofu has more calcium, selenium, phosphorus, magnesium, copper, and iron; however, nori has more vitamin A, vitamin C, folate, and vitamin B2.
- Nori's daily need coverage for vitamin A is 101% more.
- Tofu has 29 times more magnesium than nori. Tofu has 58mg of magnesium, while nori has 2mg.
The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Seaweed, laver, raw.
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 | +2800% |
| Contains more CalciumCalcium | +875.7% |
| Contains more IronIron | +47.8% |
| Contains more CopperCopper | +43.2% |
| Contains more ZincZinc | +49.5% |
| Contains more PhosphorusPhosphorus | +227.6% |
| Contains less SodiumSodium | -70.8% |
| Contains more ManganeseManganese | +19.5% |
| Contains more SeleniumSelenium | +2385.7% |
| Contains more PotassiumPotassium | +50.2% |
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 B1Vitamin B1 | +61.2% |
| Contains more Vitamin CVitamin C | +19400% |
| Contains more Vitamin B2Vitamin B2 | +337.3% |
| Contains more Vitamin B3Vitamin B3 | +285.8% |
| Contains more Vitamin B5Vitamin B5 | +291.7% |
| Contains more Vitamin B6Vitamin B6 | +72.8% |
| Contains more FolateFolate | +403.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 70mg | 61% |
| Vitamin C | 0.2mg | 39mg | 43% |
| Polyunsaturated fat | 4.921g | 0.11g | 32% |
| Selenium | 17.4µg | 0.7µg | 30% |
| Folate | 29µg | 146µg | 29% |
| Vitamin A | 260µg | 29% | |
| Vitamin B2 | 0.102mg | 0.446mg | 26% |
| Protein | 17.27g | 5.81g | 23% |
| Phosphorus | 190mg | 58mg | 19% |
| Fats | 8.72g | 0.28g | 13% |
| Magnesium | 58mg | 2mg | 13% |
| Copper | 0.378mg | 0.264mg | 13% |
| Iron | 2.66mg | 1.8mg | 11% |
| Manganese | 1.181mg | 0.988mg | 8% |
| Fiber | 2.3g | 0.3g | 8% |
| Vitamin B5 | 0.133mg | 0.521mg | 8% |
| Vitamin E | 1mg | 7% | |
| Vitamin B3 | 0.381mg | 1.47mg | 7% |
| Vitamin B6 | 0.092mg | 0.159mg | 5% |
| Saturated fat | 1.261g | 0.061g | 5% |
| Monounsaturated fat | 1.925g | 0.025g | 5% |
| Calories | 144kcal | 35kcal | 5% |
| Vitamin B1 | 0.158mg | 0.098mg | 5% |
| Zinc | 1.57mg | 1.05mg | 5% |
| Potassium | 237mg | 356mg | 4% |
| Vitamin K | 4µg | 3% | |
| Choline | 10.4mg | 2% | |
| Sodium | 14mg | 48mg | 1% |
| Carbs | 2.78g | 5.11g | 1% |
| Net carbs | 0.48g | 4.81g | N/A |
| Sugar | 0.49g | N/A | |
| Tryptophan | 0.235mg | 0.043mg | 0% |
| Threonine | 0.785mg | 0.232mg | 0% |
| Isoleucine | 0.849mg | 0.259mg | 0% |
| Leucine | 1.392mg | 0.501mg | 0% |
| Lysine | 0.883mg | 0.222mg | 0% |
| Methionine | 0.211mg | 0.145mg | 0% |
| Phenylalanine | 0.835mg | 0.273mg | 0% |
| Valine | 0.87mg | 0.402mg | 0% |
| Histidine | 0.431mg | 0.14mg | 0% |
| Omega-3 - EPA | 0.08g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +197.2% |
| Contains more FatsFats | +3014.3% |
| Contains more CarbsCarbs | +83.8% |
| Contains more WaterWater | +21.8% |
| Contains more OtherOther | +169.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7600% |
| Contains more Poly. FatPolyunsaturated fat | +4373.6% |
| Contains less Sat. FatSaturated fat | -95.2% |
