Tofu vs. Pea raw — In-Depth Nutrition Comparison
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Significant differences between tofu and pea raw
- Tofu has more calcium, manganese, selenium, copper, iron, and phosphorus; however, pea raw is richer in vitamin C, fiber, vitamin A, and vitamin B3.
- Tofu covers your daily calcium needs 66% more than pea raw.
- Pea raw has 10 times less selenium than tofu. Tofu has 17.4µg of selenium, while pea raw has 1.8µg.
- Pea raw has a higher glycemic index. The glycemic index of pea raw is 54, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Peas, green, raw.
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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 | +75.8% |
| Contains more CalciumCalcium | +2632% |
| Contains more IronIron | +81% |
| Contains more CopperCopper | +114.8% |
| Contains more ZincZinc | +26.6% |
| Contains more PhosphorusPhosphorus | +75.9% |
| Contains more ManganeseManganese | +188% |
| Contains more SeleniumSelenium | +866.7% |
| Contains less SodiumSodium | -64.3% |
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 B5Vitamin B5 | +27.9% |
| Contains more Vitamin CVitamin C | +19900% |
| Contains more Vitamin B1Vitamin B1 | +68.4% |
| Contains more Vitamin B2Vitamin B2 | +29.4% |
| Contains more Vitamin B3Vitamin B3 | +448.6% |
| Contains more Vitamin B6Vitamin B6 | +83.7% |
| Contains more FolateFolate | +124.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 25mg | 66% |
| Vitamin C | 0.2mg | 40mg | 44% |
| Manganese | 1.181mg | 0.41mg | 34% |
| Polyunsaturated fat | 4.921g | 0.187g | 32% |
| Selenium | 17.4µg | 1.8µg | 28% |
| Protein | 17.27g | 5.42g | 24% |
| Copper | 0.378mg | 0.176mg | 22% |
| Vitamin K | 24.8µg | 21% | |
| Iron | 2.66mg | 1.47mg | 15% |
| Fiber | 2.3g | 5.7g | 14% |
| Fats | 8.72g | 0.4g | 13% |
| Phosphorus | 190mg | 108mg | 12% |
| Vitamin B3 | 0.381mg | 2.09mg | 11% |
| Folate | 29µg | 65µg | 9% |
| Vitamin B1 | 0.158mg | 0.266mg | 9% |
| Vitamin B6 | 0.092mg | 0.169mg | 6% |
| Magnesium | 58mg | 33mg | 6% |
| Choline | 28.4mg | 5% | |
| Saturated fat | 1.261g | 0.071g | 5% |
| Monounsaturated fat | 1.925g | 0.035g | 5% |
| Vitamin A | 38µg | 4% | |
| Carbs | 2.78g | 14.45g | 4% |
| Calories | 144kcal | 81kcal | 3% |
| Zinc | 1.57mg | 1.24mg | 3% |
| Vitamin B2 | 0.102mg | 0.132mg | 2% |
| Vitamin B5 | 0.133mg | 0.104mg | 1% |
| Vitamin E | 0.13mg | 1% | |
| Net carbs | 0.48g | 8.75g | N/A |
| Potassium | 237mg | 244mg | 0% |
| Sugar | 5.67g | N/A | |
| Sodium | 14mg | 5mg | 0% |
| Tryptophan | 0.235mg | 0.037mg | 0% |
| Threonine | 0.785mg | 0.203mg | 0% |
| Isoleucine | 0.849mg | 0.195mg | 0% |
| Leucine | 1.392mg | 0.323mg | 0% |
| Lysine | 0.883mg | 0.317mg | 0% |
| Methionine | 0.211mg | 0.082mg | 0% |
| Phenylalanine | 0.835mg | 0.2mg | 0% |
| Valine | 0.87mg | 0.235mg | 0% |
| Histidine | 0.431mg | 0.107mg | 0% |
| Fructose | 0.39g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +218.6% |
| Contains more FatsFats | +2080% |
| Contains more OtherOther | +60.9% |
| Contains more CarbsCarbs | +419.8% |
| Contains more WaterWater | +12.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5400% |
| Contains more Poly. FatPolyunsaturated fat | +2531.6% |
| Contains less Sat. FatSaturated fat | -94.4% |