Tofu vs. Vegetable oil — In-Depth Nutrition Comparison
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Differences between tofu and vegetable oil
- Vegetable oil contains less calcium, manganese, copper, selenium, iron, phosphorus, zinc, magnesium, and vitamin B1 than tofu.
- Tofu's daily need coverage for calcium is 68% higher.
- The amount of saturated fat in tofu is lower.
- Vegetable oil has a lower glycemic index. The glycemic index of vegetable oil is 0, while the glycemic index of tofu is 15.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Oil, corn, peanut, and olive.
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +1946.2% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +7750% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 4.921g | 33.033g | 187% |
| Fats | 8.72g | 100g | 140% |
| Monounsaturated fat | 1.925g | 48.033g | 115% |
| Vitamin E | 14.78mg | 99% | |
| Calcium | 683mg | 0mg | 68% |
| Saturated fat | 1.261g | 14.367g | 60% |
| Manganese | 1.181mg | 0mg | 51% |
| Copper | 0.378mg | 0mg | 42% |
| Calories | 144kcal | 884kcal | 37% |
| Protein | 17.27g | 0g | 35% |
| Iron | 2.66mg | 0.13mg | 32% |
| Selenium | 17.4µg | 0µg | 32% |
| Phosphorus | 190mg | 0mg | 27% |
| Vitamin K | 21µg | 18% | |
| Zinc | 1.57mg | 0.02mg | 14% |
| Magnesium | 58mg | 0mg | 14% |
| Vitamin B1 | 0.158mg | 0mg | 13% |
| Fiber | 2.3g | 0g | 9% |
| Vitamin B2 | 0.102mg | 0mg | 8% |
| Vitamin B6 | 0.092mg | 0mg | 7% |
| Potassium | 237mg | 0mg | 7% |
| Folate | 29µg | 0µg | 7% |
| Vitamin B5 | 0.133mg | 0mg | 3% |
| Vitamin B3 | 0.381mg | 0mg | 2% |
| Sodium | 14mg | 0mg | 1% |
| Carbs | 2.78g | 0g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Choline | 0.2mg | 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
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +1046.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
14.367 g
Monounsaturated fat:
Mono. Fat
48.033 g
Polyunsaturated fat:
Poly. Fat
33.033 g
| Contains less Sat. FatSaturated fat | -91.2% |
| Contains more Mono. FatMonounsaturated fat | +2395.2% |
| Contains more Poly. FatPolyunsaturated fat | +571.3% |
