Tofu vs. Wakame — In-Depth Nutrition Comparison
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A recap on differences between tofu and wakame
- Tofu is higher in calcium, selenium, phosphorus, zinc, and copper, yet wakame is higher in folate, magnesium, vitamin B5, and vitamin B2.
- Tofu covers your daily calcium needs 53% more than wakame.
- Tofu contains 25 times more selenium than wakame. While tofu contains 17.4µg of selenium, wakame contains only 0.7µg.
- The amount of sodium in tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Seaweed, wakame, raw.
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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 CalciumCalcium | +355.3% |
| Contains more PotassiumPotassium | +374% |
| Contains more IronIron | +22% |
| Contains more CopperCopper | +33.1% |
| Contains more ZincZinc | +313.2% |
| Contains more PhosphorusPhosphorus | +137.5% |
| Contains less SodiumSodium | -98.4% |
| Contains more SeleniumSelenium | +2385.7% |
| Contains more MagnesiumMagnesium | +84.5% |
| Contains more ManganeseManganese | +18.5% |
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 | +163.3% |
| Contains more Vitamin B6Vitamin B6 | +4500% |
| Contains more Vitamin CVitamin C | +1400% |
| Contains more Vitamin B2Vitamin B2 | +125.5% |
| Contains more Vitamin B3Vitamin B3 | +319.9% |
| Contains more Vitamin B5Vitamin B5 | +424.1% |
| Contains more FolateFolate | +575.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 150mg | 53% |
| Folate | 29µg | 196µg | 42% |
| Sodium | 14mg | 872mg | 37% |
| Polyunsaturated fat | 4.921g | 0.218g | 31% |
| Selenium | 17.4µg | 0.7µg | 30% |
| Protein | 17.27g | 3.03g | 28% |
| Phosphorus | 190mg | 80mg | 16% |
| Fats | 8.72g | 0.64g | 12% |
| Magnesium | 58mg | 107mg | 12% |
| Vitamin B5 | 0.133mg | 0.697mg | 11% |
| Zinc | 1.57mg | 0.38mg | 11% |
| Vitamin B2 | 0.102mg | 0.23mg | 10% |
| Manganese | 1.181mg | 1.4mg | 10% |
| Copper | 0.378mg | 0.284mg | 10% |
| Vitamin B1 | 0.158mg | 0.06mg | 8% |
| Vitamin B3 | 0.381mg | 1.6mg | 8% |
| Vitamin B6 | 0.092mg | 0.002mg | 7% |
| Vitamin E | 1mg | 7% | |
| Fiber | 2.3g | 0.5g | 7% |
| Iron | 2.66mg | 2.18mg | 6% |
| Potassium | 237mg | 50mg | 6% |
| Saturated fat | 1.261g | 0.13g | 5% |
| Monounsaturated fat | 1.925g | 0.058g | 5% |
| Calories | 144kcal | 45kcal | 5% |
| Vitamin K | 5.3µg | 4% | |
| Choline | 13.9mg | 3% | |
| Vitamin C | 0.2mg | 3mg | 3% |
| Vitamin A | 18µg | 2% | |
| Carbs | 2.78g | 9.14g | 2% |
| Net carbs | 0.48g | 8.64g | N/A |
| Sugar | 0.65g | N/A | |
| Tryptophan | 0.235mg | 0.035mg | 0% |
| Threonine | 0.785mg | 0.165mg | 0% |
| Isoleucine | 0.849mg | 0.087mg | 0% |
| Leucine | 1.392mg | 0.257mg | 0% |
| Lysine | 0.883mg | 0.112mg | 0% |
| Methionine | 0.211mg | 0.063mg | 0% |
| Phenylalanine | 0.835mg | 0.112mg | 0% |
| Valine | 0.87mg | 0.209mg | 0% |
| Histidine | 0.431mg | 0.015mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +470% |
| Contains more FatsFats | +1262.5% |
| Contains more CarbsCarbs | +228.8% |
| Contains more WaterWater | +14.5% |
| Contains more OtherOther | +414.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3219% |
| Contains more Poly. FatPolyunsaturated fat | +2157.3% |
| Contains less Sat. FatSaturated fat | -89.7% |
