Tofu vs. Palm oil — In-Depth Nutrition Comparison
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Differences between tofu and palm oil
- Palm oil contains less calcium, copper, iron, selenium, phosphorus, zinc, magnesium, vitamin B1, and fiber than tofu.
- Palm oil's daily need coverage for saturated fat is 240% higher.
- The amount of saturated fat in tofu is lower.
- Palm oil has a lower glycemic index. The glycemic index of palm oil 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 Oil, palm.
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 | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +26500% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.261g | 49.3g | 218% |
| Fats | 8.72g | 100g | 140% |
| Vitamin E | 15.94mg | 106% | |
| Monounsaturated fat | 1.925g | 37g | 88% |
| Calcium | 683mg | 0mg | 68% |
| Manganese | 1.181mg | 51% | |
| Copper | 0.378mg | 0mg | 42% |
| Calories | 144kcal | 884kcal | 37% |
| Protein | 17.27g | 0g | 35% |
| Iron | 2.66mg | 0.01mg | 33% |
| Selenium | 17.4µg | 0µg | 32% |
| Polyunsaturated fat | 4.921g | 9.3g | 29% |
| Phosphorus | 190mg | 0mg | 27% |
| Magnesium | 58mg | 0mg | 14% |
| Zinc | 1.57mg | 0mg | 14% |
| Vitamin B1 | 0.158mg | 0mg | 13% |
| Fiber | 2.3g | 0g | 9% |
| Vitamin B2 | 0.102mg | 0mg | 8% |
| Vitamin B6 | 0.092mg | 0mg | 7% |
| Vitamin K | 8µg | 7% | |
| Folate | 29µg | 0µg | 7% |
| Potassium | 237mg | 0mg | 7% |
| Vitamin B5 | 0.133mg | 0mg | 3% |
| Vitamin B3 | 0.381mg | 0mg | 2% |
| Sodium | 14mg | 0mg | 1% |
| Carbs | 2.78g | 0g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Choline | 0.3mg | 0% | |
| Tryptophan | 0.235mg | 0mg | 0% |
| Threonine | 0.785mg | 0mg | 0% |
| Isoleucine | 0.849mg | 0mg | 0% |
| Leucine | 1.392mg | 0mg | 0% |
| Lysine | 0.883mg | 0mg | 0% |
| Methionine | 0.211mg | 0mg | 0% |
| Phenylalanine | 0.835mg | 0mg | 0% |
| Valine | 0.87mg | 0mg | 0% |
| Histidine | 0.431mg | 0mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +1046.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.4% |
| Contains more Mono. FatMonounsaturated fat | +1822.1% |
| Contains more Poly. FatPolyunsaturated fat | +89% |
