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  6. Tofu vs. Welsh onion

Tofu vs. Welsh onion — In-Depth Nutrition Comparison

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How are tofu and welsh onion different?

  • Tofu is higher in calcium, manganese, copper, selenium, phosphorus, iron, zinc, and vitamin B1; however, welsh onion is richer in vitamin C and vitamin A.
  • Daily need coverage for calcium for tofu is 67% higher.
  • Tofu contains 29 times more selenium than welsh onion. While tofu contains 17.4µg of selenium, welsh onion contains only 0.6µg.
  • Tofu has a lower glycemic index (15) than welsh onion (39).

Tofu, raw, firm, prepared with calcium sulfate and Onions, welsh, raw are the varieties used in this article.

Infographic

Tofu vs Welsh onion infographic
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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.
Tofu
Tofu
10
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +152.2%
Contains more CalciumCalcium +3694.4%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +118%
Contains more CopperCopper +440%
Contains more ZincZinc +201.9%
Contains more PhosphorusPhosphorus +287.8%
Contains less SodiumSodium -17.6%
Contains more ManganeseManganese +762%
Contains more SeleniumSelenium +2800%

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
4
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B1Vitamin B1 +216%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B6Vitamin B6 +27.8%
Contains more FolateFolate +81.3%
Contains more Vitamin CVitamin C +13400%
Contains more Vitamin B5Vitamin B5 +27.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Welsh onion DV% diff.
Vitamin K 193.4µg 161%
Calcium 683mg 18mg 67%
Manganese 1.181mg 0.137mg 45%
Copper 0.378mg 0.07mg 34%
Polyunsaturated fat 4.921g 0.156g 32%
Protein 17.27g 1.9g 31%
Selenium 17.4µg 0.6µg 31%
Vitamin C 0.2mg 27mg 30%
Phosphorus 190mg 49mg 20%
Iron 2.66mg 1.22mg 18%
Fats 8.72g 0.4g 13%
Zinc 1.57mg 0.52mg 10%
Vitamin B1 0.158mg 0.05mg 9%
Magnesium 58mg 23mg 8%
Calories 144kcal 34kcal 6%
Saturated fat 1.261g 0.067g 5%
Monounsaturated fat 1.925g 0.056g 5%
Folate 29µg 16µg 3%
Vitamin E 0.51mg 3%
Vitamin B6 0.092mg 0.072mg 2%
Potassium 237mg 212mg 1%
Vitamin B2 0.102mg 0.09mg 1%
Vitamin B5 0.133mg 0.169mg 1%
Carbs 2.78g 6.5g 1%
Choline 5.3mg 1%
Net carbs 0.48g 4.1g N/A
Sugar 2.18g N/A
Fiber 2.3g 2.4g 0%
Sodium 14mg 17mg 0%
Vitamin B3 0.381mg 0.4mg 0%
Tryptophan 0.235mg 0.021mg 0%
Threonine 0.785mg 0.074mg 0%
Isoleucine 0.849mg 0.081mg 0%
Leucine 1.392mg 0.113mg 0%
Lysine 0.883mg 0.095mg 0%
Methionine 0.211mg 0.021mg 0%
Phenylalanine 0.835mg 0.061mg 0%
Valine 0.87mg 0.084mg 0%
Histidine 0.431mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
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% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +808.9%
Contains more FatsFats +2080%
Contains more OtherOther +100%
Contains more CarbsCarbs +133.8%
Contains more WaterWater +29.6%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +3337.5%
Contains more Poly. FatPolyunsaturated fat +3054.5%
Contains less Sat. FatSaturated fat -94.7%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.