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  6. Tofu vs. Zucchini

Tofu vs. Zucchini — In-Depth Nutrition Comparison

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Summary of differences between tofu and zucchini

  • Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, magnesium, and vitamin B1; however, zucchini is higher in vitamin C.
  • Tofu covers your daily need for calcium, 67% more than zucchini.
  • Tofu has 87 times more selenium than zucchini. While tofu has 17.4µg of selenium, zucchini has only 0.2µg.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Squash, summer, zucchini, includes skin, raw.

Infographic

Tofu vs Zucchini 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
8
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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +4168.8%
Contains more IronIron +618.9%
Contains more CopperCopper +613.2%
Contains more ZincZinc +390.6%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +567.2%
Contains more SeleniumSelenium +8600%
Contains more PotassiumPotassium +10.1%
Contains less SodiumSodium -42.9%

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
2
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin B1Vitamin B1 +251.1%
Contains more FolateFolate +20.8%
Contains more Vitamin CVitamin C +8850%
Contains more Vitamin B3Vitamin B3 +18.4%
Contains more Vitamin B5Vitamin B5 +53.4%
Contains more Vitamin B6Vitamin B6 +77.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.094mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Zucchini DV% diff.
Calcium 683mg 16mg 67%
Manganese 1.181mg 0.177mg 44%
Copper 0.378mg 0.053mg 36%
Protein 17.27g 1.21g 32%
Polyunsaturated fat 4.921g 0.091g 32%
Selenium 17.4µg 0.2µg 31%
Iron 2.66mg 0.37mg 29%
Phosphorus 190mg 38mg 22%
Vitamin C 0.2mg 17.9mg 20%
Fats 8.72g 0.32g 13%
Zinc 1.57mg 0.32mg 11%
Magnesium 58mg 18mg 10%
Vitamin B1 0.158mg 0.045mg 9%
Calories 144kcal 17kcal 6%
Vitamin B6 0.092mg 0.163mg 5%
Saturated fat 1.261g 0.084g 5%
Monounsaturated fat 1.925g 0.011g 5%
Fiber 2.3g 1g 5%
Vitamin K 4.3µg 4%
Choline 9.5mg 2%
Fructose 1.38g 2%
Folate 29µg 24µg 1%
Vitamin B2 0.102mg 0.094mg 1%
Vitamin B5 0.133mg 0.204mg 1%
Vitamin E 0.12mg 1%
Vitamin A 10µg 1%
Potassium 237mg 261mg 1%
Net carbs 0.48g 2.11g N/A
Carbs 2.78g 3.11g 0%
Sugar 2.5g N/A
Sodium 14mg 8mg 0%
Vitamin B3 0.381mg 0.451mg 0%
Tryptophan 0.235mg 0.01mg 0%
Threonine 0.785mg 0.029mg 0%
Isoleucine 0.849mg 0.044mg 0%
Leucine 1.392mg 0.071mg 0%
Lysine 0.883mg 0.067mg 0%
Methionine 0.211mg 0.018mg 0%
Phenylalanine 0.835mg 0.043mg 0%
Valine 0.87mg 0.054mg 0%
Histidine 0.431mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1327.3%
Contains more FatsFats +2625%
Contains more OtherOther +145.6%
Contains more CarbsCarbs +11.9%
Contains more WaterWater +35.7%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +17400%
Contains more Poly. FatPolyunsaturated fat +5307.7%
Contains less Sat. FatSaturated fat -93.3%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.