Tofu vs. Rosemary — In-Depth Nutrition Comparison
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How are tofu and rosemary different?
- Tofu is higher in calcium and phosphorus; however, rosemary is richer in vitamin A, iron, fiber, vitamin C, folate, vitamin B6, vitamin B5, and potassium.
- Daily need coverage for vitamin A for rosemary is 55% higher.
- Tofu contains 3 times more phosphorus than rosemary. While tofu contains 190mg of phosphorus, rosemary contains only 66mg.
- Tofu has a lower glycemic index (15) than rosemary (70).
Tofu, raw, firm, prepared with calcium sulfate and Rosemary, fresh are the varieties used in this article.
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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 CalciumCalcium | +115.5% |
| Contains more CopperCopper | +25.6% |
| Contains more ZincZinc | +68.8% |
| Contains more PhosphorusPhosphorus | +187.9% |
| Contains less SodiumSodium | -46.2% |
| Contains more ManganeseManganese | +23% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +56.9% |
| Contains more PotassiumPotassium | +181.9% |
| Contains more IronIron | +150% |
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 | +338.9% |
| Contains more Vitamin CVitamin C | +10800% |
| Contains more Vitamin B2Vitamin B2 | +49% |
| Contains more Vitamin B3Vitamin B3 | +139.4% |
| Contains more Vitamin B5Vitamin B5 | +504.5% |
| Contains more Vitamin B6Vitamin B6 | +265.2% |
| Contains more FolateFolate | +275.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.66mg | 6.65mg | 50% |
| Fiber | 2.3g | 14.1g | 47% |
| Calcium | 683mg | 317mg | 37% |
| Selenium | 17.4µg | 32% | |
| Protein | 17.27g | 3.31g | 28% |
| Polyunsaturated fat | 4.921g | 0.901g | 27% |
| Vitamin C | 0.2mg | 21.8mg | 24% |
| Folate | 29µg | 109µg | 20% |
| Vitamin B6 | 0.092mg | 0.336mg | 19% |
| Phosphorus | 190mg | 66mg | 18% |
| Vitamin A | 146µg | 16% | |
| Vitamin B5 | 0.133mg | 0.804mg | 13% |
| Potassium | 237mg | 668mg | 13% |
| Manganese | 1.181mg | 0.96mg | 10% |
| Vitamin B1 | 0.158mg | 0.036mg | 10% |
| Copper | 0.378mg | 0.301mg | 9% |
| Magnesium | 58mg | 91mg | 8% |
| Saturated fat | 1.261g | 2.838g | 7% |
| Carbs | 2.78g | 20.7g | 6% |
| Zinc | 1.57mg | 0.93mg | 6% |
| Vitamin B2 | 0.102mg | 0.152mg | 4% |
| Fats | 8.72g | 5.86g | 4% |
| Vitamin B3 | 0.381mg | 0.912mg | 3% |
| Monounsaturated fat | 1.925g | 1.16g | 2% |
| Calories | 144kcal | 131kcal | 1% |
| Sodium | 14mg | 26mg | 1% |
| Net carbs | 0.48g | 6.6g | N/A |
| Tryptophan | 0.235mg | 0.051mg | 0% |
| Threonine | 0.785mg | 0.136mg | 0% |
| Isoleucine | 0.849mg | 0.136mg | 0% |
| Leucine | 1.392mg | 0.249mg | 0% |
| Lysine | 0.883mg | 0.143mg | 0% |
| Methionine | 0.211mg | 0.047mg | 0% |
| Phenylalanine | 0.835mg | 0.169mg | 0% |
| Valine | 0.87mg | 0.165mg | 0% |
| Histidine | 0.431mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +421.8% |
| Contains more FatsFats | +48.8% |
| Contains more CarbsCarbs | +644.6% |
| Contains more OtherOther | +68.6% |
~equal in
Water
~67.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -55.6% |
| Contains more Mono. FatMonounsaturated fat | +65.9% |
| Contains more Poly. FatPolyunsaturated fat | +446.2% |
