Tofu vs. Yam — In-Depth Nutrition Comparison
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What are the differences between tofu and yam?
- Tofu is higher in calcium, manganese, selenium, iron, copper, phosphorus, and zinc, yet yam is higher in vitamin C, potassium, and vitamin B6.
- Tofu's daily need coverage for calcium is 67% more.
- Tofu has 25 times more selenium than yam. While tofu has 17.4µg of selenium, yam has only 0.7µg.
- The glycemic index of tofu is lower.
We used Tofu, raw, firm, prepared with calcium sulfate and Yam, raw types in this article.
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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 | +176.2% |
| Contains more CalciumCalcium | +3917.6% |
| Contains more IronIron | +392.6% |
| Contains more CopperCopper | +112.4% |
| Contains more ZincZinc | +554.2% |
| Contains more PhosphorusPhosphorus | +245.5% |
| Contains more ManganeseManganese | +197.5% |
| Contains more SeleniumSelenium | +2385.7% |
| Contains more PotassiumPotassium | +244.3% |
| Contains less SodiumSodium | -35.7% |
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 | +41.1% |
| Contains more Vitamin B2Vitamin B2 | +218.8% |
| Contains more FolateFolate | +26.1% |
| Contains more Vitamin CVitamin C | +8450% |
| Contains more Vitamin B3Vitamin B3 | +44.9% |
| Contains more Vitamin B5Vitamin B5 | +136.1% |
| Contains more Vitamin B6Vitamin B6 | +218.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 17mg | 67% |
| Manganese | 1.181mg | 0.397mg | 34% |
| Polyunsaturated fat | 4.921g | 0.076g | 32% |
| Protein | 17.27g | 1.53g | 31% |
| Selenium | 17.4µg | 0.7µg | 30% |
| Iron | 2.66mg | 0.54mg | 27% |
| Copper | 0.378mg | 0.178mg | 22% |
| Phosphorus | 190mg | 55mg | 19% |
| Vitamin C | 0.2mg | 17.1mg | 19% |
| Potassium | 237mg | 816mg | 17% |
| Vitamin B6 | 0.092mg | 0.293mg | 15% |
| Fats | 8.72g | 0.17g | 13% |
| Zinc | 1.57mg | 0.24mg | 12% |
| Magnesium | 58mg | 21mg | 9% |
| Carbs | 2.78g | 27.88g | 8% |
| Fiber | 2.3g | 4.1g | 7% |
| Saturated fat | 1.261g | 0.037g | 6% |
| Monounsaturated fat | 1.925g | 0.006g | 5% |
| Vitamin B2 | 0.102mg | 0.032mg | 5% |
| Vitamin B5 | 0.133mg | 0.314mg | 4% |
| Vitamin B1 | 0.158mg | 0.112mg | 4% |
| Choline | 16.5mg | 3% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin E | 0.35mg | 2% | |
| Folate | 29µg | 23µg | 2% |
| Calories | 144kcal | 118kcal | 1% |
| Vitamin B3 | 0.381mg | 0.552mg | 1% |
| Vitamin A | 7µg | 1% | |
| Net carbs | 0.48g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Sodium | 14mg | 9mg | 0% |
| Tryptophan | 0.235mg | 0.012mg | 0% |
| Threonine | 0.785mg | 0.054mg | 0% |
| Isoleucine | 0.849mg | 0.052mg | 0% |
| Leucine | 1.392mg | 0.096mg | 0% |
| Lysine | 0.883mg | 0.059mg | 0% |
| Methionine | 0.211mg | 0.021mg | 0% |
| Phenylalanine | 0.835mg | 0.071mg | 0% |
| Valine | 0.87mg | 0.062mg | 0% |
| Histidine | 0.431mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1028.8% |
| Contains more FatsFats | +5029.4% |
| Contains more OtherOther | +70.7% |
| Contains more CarbsCarbs | +902.9% |
~equal in
Water
~69.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +31983.3% |
| Contains more Poly. FatPolyunsaturated fat | +6375% |
| Contains less Sat. FatSaturated fat | -97.1% |