Tofu vs. Rutabagas — In-Depth Nutrition Comparison
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Differences between tofu and rutabagas
- Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium, while rutabagas have more vitamin C.
- Tofu's daily need coverage for calcium is 64% higher.
- Rutabagas contain 47 times less saturated fat than tofu. Tofu contains 1.261g of saturated fat, while rutabagas contain 0.027g.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of rutabagas is 72.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Rutabagas, 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 | +190% |
| Contains more CalciumCalcium | +1488.4% |
| Contains more IronIron | +504.5% |
| Contains more CopperCopper | +1081.3% |
| Contains more ZincZinc | +554.2% |
| Contains more PhosphorusPhosphorus | +258.5% |
| Contains more ManganeseManganese | +801.5% |
| Contains more SeleniumSelenium | +2385.7% |
| Contains more PotassiumPotassium | +28.7% |
| Contains less SodiumSodium | -14.3% |
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 B1Vitamin B1 | +75.6% |
| Contains more Vitamin B2Vitamin B2 | +155% |
| Contains more FolateFolate | +38.1% |
| Contains more Vitamin CVitamin C | +12400% |
| Contains more Vitamin B3Vitamin B3 | +83.7% |
| Contains more Vitamin B5Vitamin B5 | +20.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 43mg | 64% |
| Manganese | 1.181mg | 0.131mg | 46% |
| Copper | 0.378mg | 0.032mg | 38% |
| Polyunsaturated fat | 4.921g | 0.088g | 32% |
| Protein | 17.27g | 1.08g | 32% |
| Selenium | 17.4µg | 0.7µg | 30% |
| Vitamin C | 0.2mg | 25mg | 28% |
| Iron | 2.66mg | 0.44mg | 28% |
| Phosphorus | 190mg | 53mg | 20% |
| Fats | 8.72g | 0.16g | 13% |
| Zinc | 1.57mg | 0.24mg | 12% |
| Magnesium | 58mg | 20mg | 9% |
| Vitamin B1 | 0.158mg | 0.09mg | 6% |
| Saturated fat | 1.261g | 0.027g | 6% |
| Monounsaturated fat | 1.925g | 0.025g | 5% |
| Vitamin B2 | 0.102mg | 0.04mg | 5% |
| Calories | 144kcal | 37kcal | 5% |
| Choline | 14.1mg | 3% | |
| Vitamin E | 0.3mg | 2% | |
| Folate | 29µg | 21µg | 2% |
| Potassium | 237mg | 305mg | 2% |
| Carbs | 2.78g | 8.62g | 2% |
| Vitamin B3 | 0.381mg | 0.7mg | 2% |
| Fructose | 1.61g | 2% | |
| Vitamin B6 | 0.092mg | 0.1mg | 1% |
| Vitamin B5 | 0.133mg | 0.16mg | 1% |
| Net carbs | 0.48g | 6.32g | N/A |
| Sugar | 4.46g | N/A | |
| Fiber | 2.3g | 2.3g | 0% |
| Starch | 0.4g | 0% | |
| Sodium | 14mg | 12mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1499.1% |
| Contains more FatsFats | +5350% |
| Contains more OtherOther | +97.2% |
| Contains more CarbsCarbs | +210.1% |
| Contains more WaterWater | +28.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7600% |
| Contains more Poly. FatPolyunsaturated fat | +5492% |
| Contains less Sat. FatSaturated fat | -97.9% |
