Tofu vs. Parsley — In-Depth Nutrition Comparison
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Summary of differences between tofu and parsley
- Tofu has more calcium, manganese, selenium, copper, and phosphorus; however, parsley is higher in vitamin A, vitamin C, iron, folate, and potassium.
- Parsley covers your daily need for vitamin A, 165% more than tofu.
- Tofu has 174 times more selenium than parsley. While tofu has 17.4µg of selenium, parsley has only 0.1µg.
- The glycemic index of parsley is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Parsley, fresh.
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 | +16% |
| Contains more CalciumCalcium | +394.9% |
| Contains more CopperCopper | +153.7% |
| Contains more ZincZinc | +46.7% |
| Contains more PhosphorusPhosphorus | +227.6% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +638.1% |
| Contains more SeleniumSelenium | +17300% |
| Contains more PotassiumPotassium | +133.8% |
| Contains more IronIron | +133.1% |
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 | +83.7% |
| Contains more Vitamin CVitamin C | +66400% |
| Contains more Vitamin B3Vitamin B3 | +244.6% |
| Contains more Vitamin B5Vitamin B5 | +200.8% |
| Contains more FolateFolate | +424.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1640µg | 1367% | |
| Vitamin C | 0.2mg | 133mg | 148% |
| Calcium | 683mg | 138mg | 55% |
| Vitamin A | 421µg | 47% | |
| Iron | 2.66mg | 6.2mg | 44% |
| Manganese | 1.181mg | 0.16mg | 44% |
| Polyunsaturated fat | 4.921g | 0.124g | 32% |
| Selenium | 17.4µg | 0.1µg | 31% |
| Folate | 29µg | 152µg | 31% |
| Protein | 17.27g | 2.97g | 29% |
| Copper | 0.378mg | 0.149mg | 25% |
| Phosphorus | 190mg | 58mg | 19% |
| Fats | 8.72g | 0.79g | 12% |
| Potassium | 237mg | 554mg | 9% |
| Vitamin B3 | 0.381mg | 1.313mg | 6% |
| Vitamin B1 | 0.158mg | 0.086mg | 6% |
| Saturated fat | 1.261g | 0.132g | 5% |
| Vitamin B5 | 0.133mg | 0.4mg | 5% |
| Calories | 144kcal | 36kcal | 5% |
| Vitamin E | 0.75mg | 5% | |
| Zinc | 1.57mg | 1.07mg | 5% |
| Fiber | 2.3g | 3.3g | 4% |
| Monounsaturated fat | 1.925g | 0.295g | 4% |
| Magnesium | 58mg | 50mg | 2% |
| Choline | 12.8mg | 2% | |
| Sodium | 14mg | 56mg | 2% |
| Carbs | 2.78g | 6.33g | 1% |
| Net carbs | 0.48g | 3.03g | N/A |
| Sugar | 0.85g | N/A | |
| Vitamin B2 | 0.102mg | 0.098mg | 0% |
| Vitamin B6 | 0.092mg | 0.09mg | 0% |
| Tryptophan | 0.235mg | 0.045mg | 0% |
| Threonine | 0.785mg | 0.122mg | 0% |
| Isoleucine | 0.849mg | 0.118mg | 0% |
| Leucine | 1.392mg | 0.204mg | 0% |
| Lysine | 0.883mg | 0.181mg | 0% |
| Methionine | 0.211mg | 0.042mg | 0% |
| Phenylalanine | 0.835mg | 0.145mg | 0% |
| Valine | 0.87mg | 0.172mg | 0% |
| Histidine | 0.431mg | 0.061mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +481.5% |
| Contains more FatsFats | +1003.8% |
| Contains more CarbsCarbs | +127.7% |
| Contains more WaterWater | +25.6% |
| Contains more OtherOther | +57.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +552.5% |
| Contains more Poly. FatPolyunsaturated fat | +3868.5% |
| Contains less Sat. FatSaturated fat | -89.5% |
