Tofu vs. Wasabi — In-Depth Nutrition Comparison
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What are the main differences between tofu and wasabi?
- Tofu is richer in calcium, manganese, copper, iron, and phosphorus, yet wasabi is richer in vitamin C, fiber, vitamin B6, and potassium.
- Tofu's daily need coverage for calcium is 56% higher.
- Tofu has 3 times more manganese than wasabi. Tofu has 1.181mg of manganese, while wasabi has 0.391mg.
- Tofu has a lower glycemic index than wasabi.
We used Tofu, raw, firm, prepared with calcium sulfate and Wasabi, root, raw types in this comparison.
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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 | +433.6% |
| Contains more IronIron | +158.3% |
| Contains more CopperCopper | +143.9% |
| Contains more PhosphorusPhosphorus | +137.5% |
| Contains less SodiumSodium | -17.6% |
| Contains more ManganeseManganese | +202% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +19% |
| Contains more PotassiumPotassium | +139.7% |
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 | +20.6% |
| Contains more FolateFolate | +61.1% |
| Contains more Vitamin CVitamin C | +20850% |
| Contains more Vitamin B2Vitamin B2 | +11.8% |
| Contains more Vitamin B3Vitamin B3 | +95% |
| Contains more Vitamin B5Vitamin B5 | +52.6% |
| Contains more Vitamin B6Vitamin B6 | +197.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 128mg | 56% |
| Vitamin C | 0.2mg | 41.9mg | 46% |
| Manganese | 1.181mg | 0.391mg | 34% |
| Polyunsaturated fat | 4.921g | 33% | |
| Selenium | 17.4µg | 32% | |
| Protein | 17.27g | 4.8g | 25% |
| Copper | 0.378mg | 0.155mg | 25% |
| Fiber | 2.3g | 7.8g | 22% |
| Iron | 2.66mg | 1.03mg | 20% |
| Phosphorus | 190mg | 80mg | 16% |
| Vitamin B6 | 0.092mg | 0.274mg | 14% |
| Fats | 8.72g | 0.63g | 12% |
| Potassium | 237mg | 568mg | 10% |
| Carbs | 2.78g | 23.54g | 7% |
| Saturated fat | 1.261g | 6% | |
| Monounsaturated fat | 1.925g | 5% | |
| Magnesium | 58mg | 69mg | 3% |
| Folate | 29µg | 18µg | 3% |
| Calories | 144kcal | 109kcal | 2% |
| Vitamin B1 | 0.158mg | 0.131mg | 2% |
| Vitamin B3 | 0.381mg | 0.743mg | 2% |
| Vitamin B5 | 0.133mg | 0.203mg | 1% |
| Vitamin B2 | 0.102mg | 0.114mg | 1% |
| Net carbs | 0.48g | 15.74g | N/A |
| Zinc | 1.57mg | 1.62mg | 0% |
| Sodium | 14mg | 17mg | 0% |
| Vitamin A | 2µg | 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
| Contains more ProteinProtein | +259.8% |
| Contains more FatsFats | +1284.1% |
| Contains more CarbsCarbs | +746.8% |
| Contains more OtherOther | +37.1% |
~equal in
Water
~69.11g
