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  6. Tofu vs. Red cabbage

Tofu vs. Red cabbage — In-Depth Nutrition Comparison

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How are tofu and red cabbage different?

  • Tofu is richer in calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium, while red cabbage is higher in vitamin C and vitamin A.
  • Tofu covers your daily need for calcium, 64% more than red cabbage.
  • Tofu contains 29 times more selenium than red cabbage. Tofu contains 17.4µg of selenium, while red cabbage contains 0.6µg.
  • Red cabbage has a higher glycemic index (32) than tofu (15).

Tofu, raw, firm, prepared with calcium sulfate and Cabbage, red, raw types were used in this article.

Infographic

Tofu vs Red cabbage 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
9
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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +1417.8%
Contains more IronIron +232.5%
Contains more CopperCopper +2123.5%
Contains more ZincZinc +613.6%
Contains more PhosphorusPhosphorus +533.3%
Contains less SodiumSodium -48.1%
Contains more ManganeseManganese +386%
Contains more SeleniumSelenium +2800%
~equal in Potassium ~243mg

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
3
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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin B1Vitamin B1 +146.9%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more FolateFolate +61.1%
Contains more Vitamin CVitamin C +28400%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +127.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.418mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Red cabbage DV% diff.
Calcium 683mg 45mg 64%
Vitamin C 0.2mg 57mg 63%
Manganese 1.181mg 0.243mg 41%
Copper 0.378mg 0.017mg 40%
Polyunsaturated fat 4.921g 0.08g 32%
Vitamin K 38.2µg 32%
Protein 17.27g 1.43g 32%
Selenium 17.4µg 0.6µg 31%
Iron 2.66mg 0.8mg 23%
Phosphorus 190mg 30mg 23%
Fats 8.72g 0.16g 13%
Zinc 1.57mg 0.22mg 12%
Magnesium 58mg 16mg 10%
Vitamin B6 0.092mg 0.209mg 9%
Vitamin B1 0.158mg 0.064mg 8%
Saturated fat 1.261g 0.021g 6%
Calories 144kcal 31kcal 6%
Vitamin A 56µg 6%
Monounsaturated fat 1.925g 0.012g 5%
Folate 29µg 18µg 3%
Vitamin B2 0.102mg 0.069mg 3%
Choline 17.1mg 3%
Carbs 2.78g 7.37g 2%
Fructose 1.48g 2%
Vitamin E 0.11mg 1%
Sodium 14mg 27mg 1%
Fiber 2.3g 2.1g 1%
Net carbs 0.48g 5.27g N/A
Potassium 237mg 243mg 0%
Sugar 3.83g N/A
Vitamin B3 0.381mg 0.418mg 0%
Vitamin B5 0.133mg 0.147mg 0%
Tryptophan 0.235mg 0.012mg 0%
Threonine 0.785mg 0.039mg 0%
Isoleucine 0.849mg 0.034mg 0%
Leucine 1.392mg 0.046mg 0%
Lysine 0.883mg 0.049mg 0%
Methionine 0.211mg 0.014mg 0%
Phenylalanine 0.835mg 0.036mg 0%
Valine 0.87mg 0.048mg 0%
Histidine 0.431mg 0.024mg 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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +1107.7%
Contains more FatsFats +5350%
Contains more OtherOther +115.4%
Contains more CarbsCarbs +165.1%
Contains more WaterWater +29.4%

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
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +15941.7%
Contains more Poly. FatPolyunsaturated fat +6051.3%
Contains less Sat. FatSaturated fat -98.3%

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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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.