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  6. Tofu vs. Agave nectar

Tofu vs. Agave nectar — In-Depth Nutrition Comparison

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How are tofu and agave nectar different?

  • Tofu is richer in calcium, manganese, copper, iron, selenium, phosphorus, zinc, and magnesium, while agave nectar is higher in vitamin C and vitamin B6.
  • Tofu covers your daily need for calcium, 68% more than agave nectar.
  • Tofu contains 236 times more manganese than agave nectar. Tofu contains 1.181mg of manganese, while agave nectar contains 0.005mg.

Tofu, raw, firm, prepared with calcium sulfate and Sweetener, syrup, agave types were used in this article.

Infographic

Tofu vs Agave nectar infographic
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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.
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 0.71% 0.3% 0.35% 3.4% 3% 0.27% 0.43% 0.52% 0.65% 9.3%
Contains more MagnesiumMagnesium +5700%
Contains more CalciumCalcium +68200%
Contains more PotassiumPotassium +5825%
Contains more IronIron +2855.6%
Contains more CopperCopper +4100%
Contains more ZincZinc +15600%
Contains more PhosphorusPhosphorus +18900%
Contains more ManganeseManganese +23520%
Contains more SeleniumSelenium +923.5%
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
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 57% 2.7% 20% 0% 31% 38% 13% 0% 54% 0% 56% 23% 7.3%
Contains more Vitamin B1Vitamin B1 +29.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +8400%
Contains more Vitamin B2Vitamin B2 +61.8%
Contains more Vitamin B3Vitamin B3 +80.8%
Contains more Vitamin B6Vitamin B6 +154.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient Tofu Agave nectar DV% diff.
Fructose 55.6g 70%
Calcium 683mg 1mg 68%
Manganese 1.181mg 0.005mg 51%
Copper 0.378mg 0.009mg 41%
Protein 17.27g 0.09g 34%
Polyunsaturated fat 4.921g 0g 33%
Iron 2.66mg 0.09mg 32%
Selenium 17.4µg 1.7µg 29%
Phosphorus 190mg 1mg 27%
Carbs 2.78g 76.37g 25%
Vitamin C 0.2mg 17mg 19%
Vitamin K 22.5µg 19%
Magnesium 58mg 1mg 14%
Zinc 1.57mg 0.01mg 14%
Fats 8.72g 0.45g 13%
Vitamin B6 0.092mg 0.234mg 11%
Calories 144kcal 310kcal 8%
Fiber 2.3g 0.2g 8%
Vitamin E 0.98mg 7%
Potassium 237mg 4mg 7%
Saturated fat 1.261g 0g 6%
Monounsaturated fat 1.925g 0g 5%
Vitamin B2 0.102mg 0.165mg 5%
Vitamin B1 0.158mg 0.122mg 3%
Vitamin B5 0.133mg 3%
Choline 13.3mg 2%
Vitamin B3 0.381mg 0.689mg 2%
Vitamin A 8µg 1%
Net carbs 0.48g 76.17g N/A
Sugar 68.03g N/A
Sodium 14mg 4mg 0%
Folate 29µg 30µg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
76% 23%
Protein: 0.09 g
Fats: 0.45 g
Carbs: 76.37 g
Water: 22.94 g
Other: 0.15 g
Contains more ProteinProtein +19088.9%
Contains more FatsFats +1837.8%
Contains more WaterWater +204.4%
Contains more OtherOther +833.3%
Contains more CarbsCarbs +2647.1%

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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. Agave nectar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170277/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.