Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Spinach raw

Tofu vs. Spinach raw — In-Depth Nutrition Comparison

Compare

Summary of differences between tofu and spinach raw

  • Tofu has more calcium, selenium, copper, phosphorus, manganese, and zinc; however, spinach raw is higher in vitamin A, folate, vitamin C, and potassium.
  • Spinach raw covers your daily need for vitamin A, 184% more than tofu.
  • Tofu has 17 times more selenium than spinach raw. While tofu has 17.4µg of selenium, spinach raw has only 1µg.
  • The glycemic index of spinach raw is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Spinach, raw.

Infographic

Tofu vs Spinach 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.
Tofu
Tofu
7
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +589.9%
Contains more CopperCopper +190.8%
Contains more ZincZinc +196.2%
Contains more PhosphorusPhosphorus +287.8%
Contains less SodiumSodium -82.3%
Contains more ManganeseManganese +31.7%
Contains more SeleniumSelenium +1640%
Contains more MagnesiumMagnesium +36.2%
Contains more PotassiumPotassium +135.4%
~equal in Iron ~2.71mg

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
2
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +102.6%
Contains more Vitamin B5Vitamin B5 +104.6%
Contains more Vitamin CVitamin C +13950%
Contains more Vitamin B2Vitamin B2 +85.3%
Contains more Vitamin B3Vitamin B3 +90%
Contains more Vitamin B6Vitamin B6 +112%
Contains more FolateFolate +569%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Calcium 683mg 99mg 58%
Vitamin A 469µg 52%
Folate 29µg 194µg 41%
Polyunsaturated fat 4.921g 0.165g 32%
Vitamin C 0.2mg 28.1mg 31%
Selenium 17.4µg 1µg 30%
Protein 17.27g 2.86g 29%
Copper 0.378mg 0.13mg 28%
Phosphorus 190mg 49mg 20%
Vitamin E 2.03mg 14%
Fats 8.72g 0.39g 13%
Manganese 1.181mg 0.897mg 12%
Potassium 237mg 558mg 9%
Zinc 1.57mg 0.53mg 9%
Vitamin B6 0.092mg 0.195mg 8%
Vitamin B2 0.102mg 0.189mg 7%
Vitamin B1 0.158mg 0.078mg 7%
Calories 144kcal 23kcal 6%
Magnesium 58mg 79mg 5%
Monounsaturated fat 1.925g 0.01g 5%
Saturated fat 1.261g 0.063g 5%
Choline 19.3mg 4%
Sodium 14mg 79mg 3%
Vitamin B3 0.381mg 0.724mg 2%
Vitamin B5 0.133mg 0.065mg 1%
Iron 2.66mg 2.71mg 1%
Net carbs 0.48g 1.43g N/A
Carbs 2.78g 3.63g 0%
Sugar 0.42g N/A
Fiber 2.3g 2.2g 0%
Tryptophan 0.235mg 0.039mg 0%
Threonine 0.785mg 0.122mg 0%
Isoleucine 0.849mg 0.147mg 0%
Leucine 1.392mg 0.223mg 0%
Lysine 0.883mg 0.174mg 0%
Methionine 0.211mg 0.053mg 0%
Phenylalanine 0.835mg 0.129mg 0%
Valine 0.87mg 0.161mg 0%
Histidine 0.431mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +503.8%
Contains more FatsFats +2135.9%
Contains more CarbsCarbs +30.6%
Contains more WaterWater +30.9%
Contains more OtherOther +22.9%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +19150%
Contains more Poly. FatPolyunsaturated fat +2882.4%
Contains less Sat. FatSaturated fat -95%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.