Tofu vs. Vegetable — In-Depth Nutrition Comparison
Compare
Significant differences between tofu and vegetable
- Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium; however, vegetable is richer in vitamin A and fiber.
- Vegetable covers your daily vitamin A needs 82% more than tofu.
- Vegetable has 58 times less selenium than tofu. Tofu has 17.4µg of selenium, while vegetable has 0.3µg.
- Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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 MagnesiumMagnesium | +163.6% |
| Contains more CalciumCalcium | +2632% |
| Contains more PotassiumPotassium | +40.2% |
| Contains more IronIron | +224.4% |
| Contains more CopperCopper | +355.4% |
| Contains more ZincZinc | +220.4% |
| Contains more PhosphorusPhosphorus | +272.5% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +211.6% |
| Contains more SeleniumSelenium | +5700% |
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 | +122.5% |
| Contains more Vitamin B6Vitamin B6 | +24.3% |
| Contains more FolateFolate | +52.6% |
| Contains more Vitamin CVitamin C | +1500% |
| Contains more Vitamin B2Vitamin B2 | +17.6% |
| Contains more Vitamin B3Vitamin B3 | +123.4% |
| Contains more Vitamin B5Vitamin B5 | +13.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 25mg | 66% |
| Manganese | 1.181mg | 0.379mg | 35% |
| Copper | 0.378mg | 0.083mg | 33% |
| Polyunsaturated fat | 4.921g | 0.072g | 32% |
| Selenium | 17.4µg | 0.3µg | 31% |
| Protein | 17.27g | 2.86g | 29% |
| Vitamin A | 214µg | 24% | |
| Iron | 2.66mg | 0.82mg | 23% |
| Phosphorus | 190mg | 51mg | 20% |
| Vitamin K | 23.5µg | 20% | |
| Fats | 8.72g | 0.15g | 13% |
| Zinc | 1.57mg | 0.49mg | 10% |
| Magnesium | 58mg | 22mg | 9% |
| Fiber | 2.3g | 4.4g | 8% |
| Vitamin B1 | 0.158mg | 0.071mg | 7% |
| Saturated fat | 1.261g | 0.031g | 6% |
| Monounsaturated fat | 1.925g | 0.01g | 5% |
| Choline | 24.1mg | 4% | |
| Calories | 144kcal | 65kcal | 4% |
| Vitamin E | 0.38mg | 3% | |
| Carbs | 2.78g | 13.09g | 3% |
| Vitamin B3 | 0.381mg | 0.851mg | 3% |
| Vitamin C | 0.2mg | 3.2mg | 3% |
| Folate | 29µg | 19µg | 3% |
| Potassium | 237mg | 169mg | 2% |
| Vitamin B2 | 0.102mg | 0.12mg | 1% |
| Vitamin B6 | 0.092mg | 0.074mg | 1% |
| Sodium | 14mg | 35mg | 1% |
| Net carbs | 0.48g | 8.69g | N/A |
| Sugar | 3.12g | N/A | |
| Vitamin B5 | 0.133mg | 0.151mg | 0% |
| Tryptophan | 0.235mg | 0.029mg | 0% |
| Threonine | 0.785mg | 0.115mg | 0% |
| Isoleucine | 0.849mg | 0.139mg | 0% |
| Leucine | 1.392mg | 0.19mg | 0% |
| Lysine | 0.883mg | 0.17mg | 0% |
| Methionine | 0.211mg | 0.034mg | 0% |
| Phenylalanine | 0.835mg | 0.12mg | 0% |
| Valine | 0.87mg | 0.149mg | 0% |
| Histidine | 0.431mg | 0.073mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +503.8% |
| Contains more FatsFats | +5713.3% |
| Contains more OtherOther | +109% |
| Contains more CarbsCarbs | +370.9% |
| Contains more WaterWater | +19.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +19150% |
| Contains more Poly. FatPolyunsaturated fat | +6734.7% |
| Contains less Sat. FatSaturated fat | -97.5% |
