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  6. Tofu vs. Watercress

Tofu vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between tofu and watercress?

  • Tofu is higher in calcium, manganese, copper, iron, selenium, phosphorus, zinc, and magnesium, yet watercress is higher in vitamin A and vitamin C.
  • Watercress's daily need coverage for vitamin A is 60% more.
  • Tofu has 19 times more selenium than watercress. While tofu has 17.4µg of selenium, watercress has only 0.9µg.
  • The glycemic index of tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Watercress, raw types in this article.

Infographic

Tofu vs Watercress 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.
Tofu
Tofu
9
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% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +469.2%
Contains more IronIron +1230%
Contains more CopperCopper +390.9%
Contains more ZincZinc +1327.3%
Contains more PhosphorusPhosphorus +216.7%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +384%
Contains more SeleniumSelenium +1833.3%
Contains more PotassiumPotassium +39.2%

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
3
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more FolateFolate +222.2%
Contains more Vitamin CVitamin C +21400%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B5Vitamin B5 +133.1%
Contains more Vitamin B6Vitamin B6 +40.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Watercress DV% diff.
Vitamin K 250µg 208%
Calcium 683mg 120mg 56%
Vitamin C 0.2mg 43mg 48%
Manganese 1.181mg 0.244mg 41%
Polyunsaturated fat 4.921g 0.035g 33%
Copper 0.378mg 0.077mg 33%
Iron 2.66mg 0.2mg 31%
Protein 17.27g 2.3g 30%
Selenium 17.4µg 0.9µg 30%
Phosphorus 190mg 60mg 19%
Vitamin A 160µg 18%
Fats 8.72g 0.1g 13%
Zinc 1.57mg 0.11mg 13%
Magnesium 58mg 21mg 9%
Calories 144kcal 11kcal 7%
Fiber 2.3g 0.5g 7%
Vitamin E 1mg 7%
Saturated fat 1.261g 0.027g 6%
Vitamin B1 0.158mg 0.09mg 6%
Monounsaturated fat 1.925g 0.008g 5%
Folate 29µg 9µg 5%
Vitamin B5 0.133mg 0.31mg 4%
Potassium 237mg 330mg 3%
Vitamin B6 0.092mg 0.129mg 3%
Choline 9mg 2%
Sodium 14mg 41mg 1%
Vitamin B3 0.381mg 0.2mg 1%
Vitamin B2 0.102mg 0.12mg 1%
Carbs 2.78g 1.29g 0%
Net carbs 0.48g 0.79g N/A
Sugar 0.2g N/A
Tryptophan 0.235mg 0.03mg 0%
Threonine 0.785mg 0.133mg 0%
Isoleucine 0.849mg 0.093mg 0%
Leucine 1.392mg 0.166mg 0%
Lysine 0.883mg 0.134mg 0%
Methionine 0.211mg 0.02mg 0%
Phenylalanine 0.835mg 0.114mg 0%
Valine 0.87mg 0.137mg 0%
Histidine 0.431mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +650.9%
Contains more FatsFats +8620%
Contains more CarbsCarbs +115.5%
Contains more OtherOther +16.7%
Contains more WaterWater +36.2%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +23962.5%
Contains more Poly. FatPolyunsaturated fat +13960%
Contains less Sat. FatSaturated fat -97.9%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.