Tofu vs. Seaweed — In-Depth Nutrition Comparison
Compare
Differences between tofu and seaweed
- Tofu has more calcium, manganese, selenium, copper, phosphorus, and vitamin B1, while seaweed has more folate, magnesium, and vitamin B5.
- Tofu's daily need coverage for calcium is 52% higher.
- Seaweed contains 25 times less selenium than tofu. Tofu contains 17.4µg of selenium, while seaweed contains 0.7µg.
- The amount of sodium in tofu is lower.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Seaweed, kelp, raw.
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.
| Contains more CalciumCalcium | +306.5% |
| Contains more PotassiumPotassium | +166.3% |
| Contains more CopperCopper | +190.8% |
| Contains more ZincZinc | +27.6% |
| Contains more PhosphorusPhosphorus | +352.4% |
| Contains less SodiumSodium | -94% |
| Contains more ManganeseManganese | +490.5% |
| Contains more SeleniumSelenium | +2385.7% |
| Contains more MagnesiumMagnesium | +108.6% |
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 | +216% |
| Contains more Vitamin B6Vitamin B6 | +4500% |
| Contains more Vitamin CVitamin C | +1400% |
| Contains more Vitamin B2Vitamin B2 | +47.1% |
| Contains more Vitamin B3Vitamin B3 | +23.4% |
| Contains more Vitamin B5Vitamin B5 | +382.7% |
| Contains more FolateFolate | +520.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 55% | |
| Calcium | 683mg | 168mg | 52% |
| Manganese | 1.181mg | 0.2mg | 43% |
| Folate | 29µg | 180µg | 38% |
| Polyunsaturated fat | 4.921g | 0.047g | 32% |
| Protein | 17.27g | 1.68g | 31% |
| Selenium | 17.4µg | 0.7µg | 30% |
| Copper | 0.378mg | 0.13mg | 28% |
| Phosphorus | 190mg | 42mg | 21% |
| Magnesium | 58mg | 121mg | 15% |
| Fats | 8.72g | 0.56g | 13% |
| Sodium | 14mg | 233mg | 10% |
| Vitamin B5 | 0.133mg | 0.642mg | 10% |
| Vitamin B1 | 0.158mg | 0.05mg | 9% |
| Vitamin B6 | 0.092mg | 0.002mg | 7% |
| Vitamin E | 0.87mg | 6% | |
| Saturated fat | 1.261g | 0.247g | 5% |
| Monounsaturated fat | 1.925g | 0.098g | 5% |
| Calories | 144kcal | 43kcal | 5% |
| Vitamin B2 | 0.102mg | 0.15mg | 4% |
| Fiber | 2.3g | 1.3g | 4% |
| Potassium | 237mg | 89mg | 4% |
| Vitamin C | 0.2mg | 3mg | 3% |
| Zinc | 1.57mg | 1.23mg | 3% |
| Choline | 12.8mg | 2% | |
| Carbs | 2.78g | 9.57g | 2% |
| Iron | 2.66mg | 2.85mg | 2% |
| Vitamin A | 6µg | 1% | |
| Vitamin B3 | 0.381mg | 0.47mg | 1% |
| Net carbs | 0.48g | 8.27g | N/A |
| Sugar | 0.6g | N/A | |
| Tryptophan | 0.235mg | 0.048mg | 0% |
| Threonine | 0.785mg | 0.055mg | 0% |
| Isoleucine | 0.849mg | 0.076mg | 0% |
| Leucine | 1.392mg | 0.083mg | 0% |
| Lysine | 0.883mg | 0.082mg | 0% |
| Methionine | 0.211mg | 0.025mg | 0% |
| Phenylalanine | 0.835mg | 0.043mg | 0% |
| Valine | 0.87mg | 0.072mg | 0% |
| Histidine | 0.431mg | 0.024mg | 0% |
| Omega-3 - EPA | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +928% |
| Contains more FatsFats | +1457.1% |
| Contains more CarbsCarbs | +244.2% |
| Contains more WaterWater | +16.8% |
| Contains more OtherOther | +372.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1864.3% |
| Contains more Poly. FatPolyunsaturated fat | +10370.2% |
| Contains less Sat. FatSaturated fat | -80.4% |
