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  6. Tofu vs. Poblano

Tofu vs. Poblano — In-Depth Nutrition Comparison

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The main differences between tofu and poblano

  • Tofu is richer in calcium and selenium, yet poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, vitamin B3, and vitamin B5.
  • Daily need coverage for vitamin A for poblano is 405% higher.
  • Tofu contains 11 times more calcium than poblano. Tofu contains 683mg of calcium, while poblano contains 61mg.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Peppers, ancho, dried.

Infographic

Tofu vs Poblano 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.
Tofu
Tofu
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more CalciumCalcium +1019.7%
Contains less SodiumSodium -67.4%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +94.8%
Contains more PotassiumPotassium +917.3%
Contains more IronIron +310.9%
Contains more CopperCopper +34.4%
~equal in Zinc ~1.42mg
~equal in Phosphorus ~201mg
~equal in Manganese ~1.279mg

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.
Tofu
Tofu
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +2110.8%
Contains more Vitamin B3Vitamin B3 +1580.6%
Contains more Vitamin B5Vitamin B5 +1398.5%
Contains more Vitamin B6Vitamin B6 +3742.4%
Contains more FolateFolate +137.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Poblano DV% diff.
Vitamin B6 0.092mg 3.535mg 265%
Vitamin B2 0.102mg 2.255mg 166%
Vitamin A 1022µg 114%
Iron 2.66mg 10.93mg 103%
Fiber 2.3g 21.6g 77%
Potassium 237mg 2411mg 64%
Calcium 683mg 61mg 62%
Vitamin B3 0.381mg 6.403mg 38%
Vitamin B5 0.133mg 1.993mg 37%
Selenium 17.4µg 2.9µg 26%
Carbs 2.78g 51.42g 16%
Copper 0.378mg 0.508mg 14%
Magnesium 58mg 113mg 13%
Protein 17.27g 11.86g 11%
Folate 29µg 69µg 10%
Calories 144kcal 281kcal 7%
Monounsaturated fat 1.925g 0.492g 4%
Manganese 1.181mg 1.279mg 4%
Polyunsaturated fat 4.921g 4.511g 3%
Saturated fat 1.261g 0.82g 2%
Vitamin B1 0.158mg 0.179mg 2%
Phosphorus 190mg 201mg 2%
Vitamin C 0.2mg 2mg 2%
Sodium 14mg 43mg 1%
Zinc 1.57mg 1.42mg 1%
Fats 8.72g 8.2g 1%
Net carbs 0.48g 29.82g N/A
Tryptophan 0.235mg 0.155mg 0%
Threonine 0.785mg 0.425mg 0%
Isoleucine 0.849mg 0.373mg 0%
Leucine 1.392mg 0.605mg 0%
Lysine 0.883mg 0.515mg 0%
Methionine 0.211mg 0.142mg 0%
Phenylalanine 0.835mg 0.361mg 0%
Valine 0.87mg 0.489mg 0%
Histidine 0.431mg 0.232mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more ProteinProtein +45.6%
Contains more WaterWater +208.6%
Contains more CarbsCarbs +1749.6%
Contains more OtherOther +320.7%
~equal in Fats ~8.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains more Mono. FatMonounsaturated fat +291.3%
Contains less Sat. FatSaturated fat -35%
~equal in Polyunsaturated fat ~4.511g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.