Tofu vs. Nutmeg — In-Depth Nutrition Comparison
Compare
Differences between tofu and nutmeg
- Tofu has more calcium and selenium, while nutmeg has more manganese, fiber, copper, magnesium, vitamin B1, folate, and vitamin B3.
- Nutmeg's daily need coverage for saturated fat is 123% higher.
- Nutmeg contains 11 times less selenium than tofu. Tofu contains 17.4µg of selenium, while nutmeg contains 1.6µg.
- The amount of saturated fat in tofu is lower.
- Nutmeg has a lower glycemic index. The glycemic index of nutmeg is 0, while the glycemic index of tofu is 15.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Spices, nutmeg, ground.
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 CalciumCalcium | +271.2% |
| Contains less SodiumSodium | -12.5% |
| Contains more SeleniumSelenium | +987.5% |
| Contains more MagnesiumMagnesium | +215.5% |
| Contains more PotassiumPotassium | +47.7% |
| Contains more IronIron | +14.3% |
| Contains more CopperCopper | +171.7% |
| Contains more ZincZinc | +36.9% |
| Contains more PhosphorusPhosphorus | +12.1% |
| Contains more ManganeseManganese | +145.6% |
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 | +78.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +1400% |
| Contains more Vitamin B1Vitamin B1 | +119% |
| Contains more Vitamin B3Vitamin B3 | +240.9% |
| Contains more Vitamin B6Vitamin B6 | +73.9% |
| Contains more FolateFolate | +162.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.261g | 25.94g | 112% |
| Manganese | 1.181mg | 2.9mg | 75% |
| Fiber | 2.3g | 20.8g | 74% |
| Copper | 0.378mg | 1.027mg | 72% |
| Calcium | 683mg | 184mg | 50% |
| Fats | 8.72g | 36.31g | 42% |
| Polyunsaturated fat | 4.921g | 0.35g | 30% |
| Magnesium | 58mg | 183mg | 30% |
| Selenium | 17.4µg | 1.6µg | 29% |
| Protein | 17.27g | 5.84g | 23% |
| Calories | 144kcal | 525kcal | 19% |
| Vitamin B1 | 0.158mg | 0.346mg | 16% |
| Carbs | 2.78g | 49.29g | 16% |
| Folate | 29µg | 76µg | 12% |
| Vitamin B3 | 0.381mg | 1.299mg | 6% |
| Iron | 2.66mg | 3.04mg | 5% |
| Vitamin B6 | 0.092mg | 0.16mg | 5% |
| Zinc | 1.57mg | 2.15mg | 5% |
| Monounsaturated fat | 1.925g | 3.22g | 3% |
| Phosphorus | 190mg | 213mg | 3% |
| Vitamin C | 0.2mg | 3mg | 3% |
| Potassium | 237mg | 350mg | 3% |
| Vitamin B2 | 0.102mg | 0.057mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Choline | 8.8mg | 2% | |
| Vitamin A | 5µg | 1% | |
| Net carbs | 0.48g | 28.49g | N/A |
| Sugar | 2.99g | N/A | |
| Sodium | 14mg | 16mg | 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
| Contains more ProteinProtein | +195.7% |
| Contains more WaterWater | +1020.9% |
| Contains more FatsFats | +316.4% |
| Contains more CarbsCarbs | +1673% |
| Contains more OtherOther | +66.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.1% |
| Contains more Poly. FatPolyunsaturated fat | +1306% |
| Contains more Mono. FatMonounsaturated fat | +67.3% |
