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  6. Tofu vs. Succotash

Tofu vs. Succotash — In-Depth Nutrition Comparison

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Differences between tofu and succotash

  • Tofu has more calcium, selenium, manganese, copper, phosphorus, iron, and zinc, while succotash has more vitamin C, vitamin B3, and fiber.
  • Tofu's daily need coverage for calcium is 67% higher.
  • Succotash contains 29 times less selenium than tofu. Tofu contains 17.4µg of selenium, while succotash contains 0.6µg.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Succotash, (corn and limas), raw.

Infographic

Tofu vs Succotash 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
8
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 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
Contains more MagnesiumMagnesium +20.8%
Contains more CalciumCalcium +3694.4%
Contains more IronIron +45.4%
Contains more CopperCopper +103.2%
Contains more ZincZinc +157.4%
Contains more PhosphorusPhosphorus +68.1%
Contains more ManganeseManganese +71.7%
Contains more SeleniumSelenium +2800%
Contains more PotassiumPotassium +55.7%
Contains less SodiumSodium -71.4%

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
1
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 50% 5% 0% 0% 52% 19% 30% 7.7% 30% 0% 0% 30% 0%
Contains more Vitamin B2Vitamin B2 +24.4%
Contains more Vitamin CVitamin C +7450%
Contains more Vitamin B1Vitamin B1 +31.6%
Contains more Vitamin B3Vitamin B3 +316.5%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more FolateFolate +37.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.128mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Succotash DV% diff.
Calcium 683mg 18mg 67%
Selenium 17.4µg 0.6µg 31%
Polyunsaturated fat 4.921g 0.489g 30%
Protein 17.27g 5.03g 24%
Manganese 1.181mg 0.688mg 21%
Copper 0.378mg 0.186mg 21%
Vitamin C 0.2mg 15.1mg 17%
Fats 8.72g 1.02g 12%
Phosphorus 190mg 113mg 11%
Iron 2.66mg 1.83mg 10%
Zinc 1.57mg 0.61mg 9%
Vitamin B3 0.381mg 1.587mg 8%
Fiber 2.3g 3.8g 6%
Carbs 2.78g 19.59g 6%
Saturated fat 1.261g 0.19g 5%
Vitamin B1 0.158mg 0.208mg 4%
Monounsaturated fat 1.925g 0.198g 4%
Potassium 237mg 369mg 4%
Folate 29µg 40µg 3%
Vitamin B6 0.092mg 0.13mg 3%
Calories 144kcal 99kcal 2%
Vitamin B2 0.102mg 0.082mg 2%
Vitamin A 15µg 2%
Magnesium 58mg 48mg 2%
Net carbs 0.48g 15.79g N/A
Sodium 14mg 4mg 0%
Vitamin B5 0.133mg 0.128mg 0%
Tryptophan 0.235mg 0.056mg 0%
Threonine 0.785mg 0.209mg 0%
Isoleucine 0.849mg 0.284mg 0%
Leucine 1.392mg 0.443mg 0%
Lysine 0.883mg 0.295mg 0%
Methionine 0.211mg 0.068mg 0%
Phenylalanine 0.835mg 0.243mg 0%
Valine 0.87mg 0.306mg 0%
Histidine 0.431mg 0.16mg 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
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
Contains more ProteinProtein +243.3%
Contains more FatsFats +754.9%
Contains more CarbsCarbs +604.7%
~equal in Water ~73.1g
~equal in Other ~1.26g

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
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 g
Contains more Mono. FatMonounsaturated fat +872.2%
Contains more Poly. FatPolyunsaturated fat +906.3%
Contains less Sat. FatSaturated fat -84.9%

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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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.