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  6. Tofu vs. Savoy cabbage

Tofu vs. Savoy cabbage — In-Depth Nutrition Comparison

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Significant differences between tofu and savoy cabbage

  • Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, and zinc; however, savoy cabbage is richer in vitamin C, vitamin A, and folate.
  • Tofu covers your daily calcium needs 65% more than savoy cabbage.
  • Savoy cabbage has 19 times less selenium than tofu. Tofu has 17.4µg of selenium, while savoy cabbage has 0.9µg.
  • Savoy cabbage has a higher glycemic index. The glycemic index of savoy cabbage is 32, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Cabbage, savoy, raw.

Infographic

Tofu vs Savoy 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +1851.4%
Contains more IronIron +565%
Contains more CopperCopper +509.7%
Contains more ZincZinc +481.5%
Contains more PhosphorusPhosphorus +352.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +556.1%
Contains more SeleniumSelenium +1833.3%
~equal in Potassium ~230mg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin B1Vitamin B1 +125.7%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin CVitamin C +15400%
Contains more Vitamin B5Vitamin B5 +40.6%
Contains more Vitamin B6Vitamin B6 +106.5%
Contains more FolateFolate +175.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Savoy cabbage DV% diff.
Calcium 683mg 35mg 65%
Vitamin K 68.8µg 57%
Manganese 1.181mg 0.18mg 44%
Copper 0.378mg 0.062mg 35%
Vitamin C 0.2mg 31mg 34%
Polyunsaturated fat 4.921g 0.049g 32%
Protein 17.27g 2g 31%
Selenium 17.4µg 0.9µg 30%
Iron 2.66mg 0.4mg 28%
Phosphorus 190mg 42mg 21%
Folate 29µg 80µg 13%
Fats 8.72g 0.1g 13%
Zinc 1.57mg 0.27mg 12%
Vitamin B6 0.092mg 0.19mg 8%
Magnesium 58mg 28mg 7%
Vitamin B1 0.158mg 0.07mg 7%
Saturated fat 1.261g 0.013g 6%
Vitamin B2 0.102mg 0.03mg 6%
Calories 144kcal 27kcal 6%
Vitamin A 50µg 6%
Monounsaturated fat 1.925g 0.007g 5%
Fiber 2.3g 3.1g 3%
Choline 12.3mg 2%
Carbs 2.78g 6.1g 1%
Vitamin E 0.17mg 1%
Vitamin B5 0.133mg 0.187mg 1%
Vitamin B3 0.381mg 0.3mg 1%
Sodium 14mg 28mg 1%
Net carbs 0.48g 3g N/A
Potassium 237mg 230mg 0%
Sugar 2.27g N/A
Tryptophan 0.235mg 0.02mg 0%
Threonine 0.785mg 0.069mg 0%
Isoleucine 0.849mg 0.101mg 0%
Leucine 1.392mg 0.103mg 0%
Lysine 0.883mg 0.094mg 0%
Methionine 0.211mg 0.02mg 0%
Phenylalanine 0.835mg 0.064mg 0%
Valine 0.87mg 0.085mg 0%
Histidine 0.431mg 0.041mg 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
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more ProteinProtein +763.5%
Contains more FatsFats +8620%
Contains more OtherOther +75%
Contains more CarbsCarbs +119.4%
Contains more WaterWater +30.3%

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% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +27400%
Contains more Poly. FatPolyunsaturated fat +9942.9%
Contains less Sat. FatSaturated fat -99%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.