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  6. Tofu vs. Maple syrup

Tofu vs. Maple syrup — In-Depth Nutrition Comparison

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How are tofu and maple syrup different?

  • Tofu is higher in calcium, copper, iron, selenium, phosphorus, fiber, magnesium, and vitamin B1; however, maple syrup is richer in vitamin B2 and manganese.
  • Daily need coverage for vitamin B2 for maple syrup is 90% higher.
  • Tofu has a lower glycemic index (15) than maple syrup (54).

Tofu, raw, firm, prepared with calcium sulfate and Syrups, maple are the varieties used in this article.

Infographic

Tofu vs Maple syrup 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
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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +569.6%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +2318.2%
Contains more CopperCopper +2000%
Contains more PhosphorusPhosphorus +9400%
Contains more SeleniumSelenium +2800%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +146.2%
~equal in Zinc ~1.47mg

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
6
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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +139.4%
Contains more Vitamin B3Vitamin B3 +370.4%
Contains more Vitamin B5Vitamin B5 +269.4%
Contains more Vitamin B6Vitamin B6 +4500%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +1145.1%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Maple syrup DV% diff.
Vitamin B2 0.102mg 1.27mg 90%
Manganese 1.181mg 2.908mg 75%
Calcium 683mg 102mg 58%
Copper 0.378mg 0.018mg 40%
Protein 17.27g 0.04g 34%
Polyunsaturated fat 4.921g 0.017g 33%
Iron 2.66mg 0.11mg 32%
Selenium 17.4µg 0.6µg 31%
Phosphorus 190mg 2mg 27%
Carbs 2.78g 67.04g 21%
Fats 8.72g 0.06g 13%
Magnesium 58mg 21mg 9%
Fiber 2.3g 0g 9%
Vitamin B1 0.158mg 0.066mg 8%
Vitamin B6 0.092mg 0.002mg 7%
Folate 29µg 0µg 7%
Saturated fat 1.261g 0.007g 6%
Calories 144kcal 260kcal 6%
Monounsaturated fat 1.925g 0.011g 5%
Vitamin B3 0.381mg 0.081mg 2%
Vitamin B5 0.133mg 0.036mg 2%
Fructose 0.52g 1%
Potassium 237mg 212mg 1%
Zinc 1.57mg 1.47mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 67.04g N/A
Sugar 60.46g N/A
Sodium 14mg 12mg 0%
Choline 1.6mg 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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +43075%
Contains more FatsFats +14433.3%
Contains more WaterWater +115.6%
Contains more OtherOther +197.9%
Contains more CarbsCarbs +2311.5%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +17400%
Contains more Poly. FatPolyunsaturated fat +28847.1%
Contains less Sat. FatSaturated fat -99.4%

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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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.