Tofu vs. Ostrich — In-Depth Nutrition Comparison
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Important differences between tofu and ostrich
- Tofu has more calcium, manganese, and copper; however, ostrich has more vitamin B12, vitamin B3, selenium, vitamin B6, zinc, and vitamin B5.
- Ostrich's daily need coverage for vitamin B12 is 260% more.
- Tofu has 114 times more calcium than ostrich. Tofu has 683mg of calcium, while ostrich has 6mg.
- Tofu has a higher glycemic index than ostrich.
The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Ostrich, tip trimmed, cooked.
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 | +132% |
| Contains more CalciumCalcium | +11283.3% |
| Contains more CopperCopper | +148.7% |
| Contains less SodiumSodium | -82.5% |
| Contains more ManganeseManganese | +6115.8% |
| Contains more PotassiumPotassium | +52.7% |
| Contains more ZincZinc | +208.9% |
| Contains more PhosphorusPhosphorus | +32.1% |
| Contains more SeleniumSelenium | +115.5% |
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 CVitamin C | +∞% |
| Contains more FolateFolate | +93.3% |
| Contains more Vitamin B1Vitamin B1 | +46.8% |
| Contains more Vitamin B2Vitamin B2 | +186.3% |
| Contains more Vitamin B3Vitamin B3 | +1774.8% |
| Contains more Vitamin B5Vitamin B5 | +891% |
| Contains more Vitamin B6Vitamin B6 | +492.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 6.25µg | 260% |
| Calcium | 683mg | 6mg | 68% |
| Manganese | 1.181mg | 0.019mg | 51% |
| Vitamin B3 | 0.381mg | 7.143mg | 42% |
| Selenium | 17.4µg | 37.5µg | 37% |
| Vitamin B6 | 0.092mg | 0.545mg | 35% |
| Polyunsaturated fat | 4.921g | 0.44g | 30% |
| Zinc | 1.57mg | 4.85mg | 30% |
| Cholesterol | 0mg | 85mg | 28% |
| Copper | 0.378mg | 0.152mg | 25% |
| Vitamin B5 | 0.133mg | 1.318mg | 24% |
| Protein | 17.27g | 28.49g | 22% |
| Vitamin B2 | 0.102mg | 0.292mg | 15% |
| Fats | 8.72g | 2.57g | 9% |
| Fiber | 2.3g | 0g | 9% |
| Phosphorus | 190mg | 251mg | 9% |
| Magnesium | 58mg | 25mg | 8% |
| Vitamin B1 | 0.158mg | 0.232mg | 6% |
| Potassium | 237mg | 362mg | 4% |
| Folate | 29µg | 15µg | 4% |
| Sodium | 14mg | 80mg | 3% |
| Vitamin E | 0.23mg | 2% | |
| Iron | 2.66mg | 2.79mg | 2% |
| Monounsaturated fat | 1.925g | 0.97g | 2% |
| Saturated fat | 1.261g | 1g | 1% |
| Carbs | 2.78g | 0g | 1% |
| Calories | 144kcal | 145kcal | 0% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Tryptophan | 0.235mg | 0.254mg | 0% |
| Threonine | 0.785mg | 1.25mg | 0% |
| Isoleucine | 0.849mg | 1.354mg | 0% |
| Leucine | 1.392mg | 2.315mg | 0% |
| Lysine | 0.883mg | 2.516mg | 0% |
| Methionine | 0.211mg | 0.796mg | 0% |
| Phenylalanine | 0.835mg | 1.176mg | 0% |
| Valine | 0.87mg | 1.407mg | 0% |
| Histidine | 0.431mg | 0.716mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +239.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +225.6% |
| Contains more ProteinProtein | +65% |
~equal in
Water
~68.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +98.5% |
| Contains more Poly. FatPolyunsaturated fat | +1018.4% |
| Contains less Sat. FatSaturated fat | -20.7% |
