Tofu vs. Safflower — In-Depth Nutrition Comparison
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What are the differences between tofu and safflower?
- Tofu is higher in calcium, yet safflower is higher in copper, vitamin B1, vitamin B6, vitamin B5, magnesium, phosphorus, manganese, folate, and zinc.
- Safflower's daily need coverage for copper is 152% more.
- Tofu has 9 times more calcium than safflower. While tofu has 683mg of calcium, safflower has only 78mg.
We used Tofu, raw, firm, prepared with calcium sulfate and Seeds, safflower seed kernels, dried types 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 | +775.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +508.6% |
| Contains more PotassiumPotassium | +189.9% |
| Contains more IronIron | +84.2% |
| Contains more CopperCopper | +362.2% |
| Contains more ZincZinc | +221.7% |
| Contains more PhosphorusPhosphorus | +238.9% |
| Contains less SodiumSodium | -78.6% |
| Contains more ManganeseManganese | +70.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +636.1% |
| Contains more Vitamin B2Vitamin B2 | +306.9% |
| Contains more Vitamin B3Vitamin B3 | +499.5% |
| Contains more Vitamin B5Vitamin B5 | +2930.1% |
| Contains more Vitamin B6Vitamin B6 | +1171.7% |
| Contains more FolateFolate | +451.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 4.921g | 28.223g | 155% |
| Copper | 0.378mg | 1.747mg | 152% |
| Vitamin B1 | 0.158mg | 1.163mg | 84% |
| Vitamin B6 | 0.092mg | 1.17mg | 83% |
| Vitamin B5 | 0.133mg | 4.03mg | 78% |
| Magnesium | 58mg | 353mg | 70% |
| Phosphorus | 190mg | 644mg | 65% |
| Calcium | 683mg | 78mg | 61% |
| Fats | 8.72g | 38.45g | 46% |
| Manganese | 1.181mg | 2.014mg | 36% |
| Folate | 29µg | 160µg | 33% |
| Zinc | 1.57mg | 5.05mg | 32% |
| Selenium | 17.4µg | 32% | |
| Iron | 2.66mg | 4.9mg | 28% |
| Vitamin B2 | 0.102mg | 0.415mg | 24% |
| Calories | 144kcal | 517kcal | 19% |
| Potassium | 237mg | 687mg | 13% |
| Vitamin B3 | 0.381mg | 2.284mg | 12% |
| Carbs | 2.78g | 34.29g | 11% |
| Saturated fat | 1.261g | 3.682g | 11% |
| Fiber | 2.3g | 9% | |
| Monounsaturated fat | 1.925g | 4.848g | 7% |
| Protein | 17.27g | 16.18g | 2% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 34.29g | N/A |
| Sodium | 14mg | 3mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.235mg | 0.183mg | 0% |
| Threonine | 0.785mg | 0.586mg | 0% |
| Isoleucine | 0.849mg | 0.717mg | 0% |
| Leucine | 1.392mg | 1.154mg | 0% |
| Lysine | 0.883mg | 0.534mg | 0% |
| Methionine | 0.211mg | 0.284mg | 0% |
| Phenylalanine | 0.835mg | 0.806mg | 0% |
| Valine | 0.87mg | 1.025mg | 0% |
| Histidine | 0.431mg | 0.452mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1142.5% |
| Contains more FatsFats | +340.9% |
| Contains more CarbsCarbs | +1133.5% |
| Contains more OtherOther | +290% |
~equal in
Protein
~16.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -65.8% |
| Contains more Mono. FatMonounsaturated fat | +151.8% |
| Contains more Poly. FatPolyunsaturated fat | +473.5% |
