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Truffle vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between truffle and tofu

  • Truffle is higher in fiber, selenium, vitamin B2, manganese, vitamin B3, potassium, magnesium, phosphorus, and vitamin B5, yet tofu is higher in calcium.
  • Truffle covers your daily fiber needs 279% more than tofu.
  • Truffle contains 32 times more vitamin B3 than tofu. While truffle contains 6.267mg of vitamin B3, tofu contains only 0.195mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Fungi, Cloud ears, dried and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Truffle vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 48% 67% 221% 61% 36% 79% 4.6% 254% 237%
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +176.7%
Contains more PotassiumPotassium +523.1%
Contains more ZincZinc +65%
Contains more PhosphorusPhosphorus +89.7%
Contains more ManganeseManganese +222.5%
Contains more SeleniumSelenium +387.6%
Contains more CalciumCalcium +120.1%
Contains less SodiumSodium -80%
~equal in Iron ~5.36mg
~equal in Copper ~0.193mg

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.
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% 0% 0% 0% 3.8% 195% 118% 29% 26% 0% 0% 29% 0%
Tofu
5
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin B2Vitamin B2 +1523.1%
Contains more Vitamin B3Vitamin B3 +3113.8%
Contains more Vitamin B5Vitamin B5 +607.4%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more FolateFolate +153.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +440%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 73% 15% 2%
Protein: 9.25 g
Fats: 0.73 g
Carbs: 73.01 g
Water: 14.8 g
Other: 2.21 g
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +14.5%
Contains more CarbsCarbs +3804.3%
Contains more OtherOther +206.9%
Contains more FatsFats +554.8%
Contains more WaterWater +471.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Truffle Tofu
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Truffle Tofu DV% diff.
Fiber 70.1g 0.3g 279%
Selenium 43.4µg 8.9µg 63%
Vitamin B2 0.844mg 0.052mg 61%
Manganese 1.951mg 0.605mg 59%
Vitamin B3 6.267mg 0.195mg 38%
Carbs 73.01g 1.87g 24%
Calcium 159mg 350mg 19%
Potassium 754mg 121mg 19%
Polyunsaturated fat 2.699g 18%
Magnesium 83mg 30mg 13%
Phosphorus 184mg 97mg 12%
Calories 284kcal 76kcal 10%
Vitamin B5 0.481mg 0.068mg 8%
Iron 5.88mg 5.36mg 7%
Folate 38µg 15µg 6%
Vitamin B1 0.015mg 0.081mg 6%
Fats 0.73g 4.78g 6%
Zinc 1.32mg 0.8mg 5%
Vitamin B6 0.112mg 0.047mg 5%
Choline 28.8mg 5%
Saturated fat 0.691g 3%
Monounsaturated fat 1.056g 3%
Protein 9.25g 8.08g 2%
Vitamin K 2.4µg 2%
Copper 0.183mg 0.193mg 1%
Sodium 35mg 7mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 2.91g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Truffle Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Truffle
6%
Tofu
Minerals Daily Need Coverage Score
107%
Truffle
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Truffle
Truffle is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Truffle
Truffle is lower in Saturated fat (difference - 0.691g)
Which food is richer in minerals?
Truffle
Truffle is relatively richer in minerals
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Truffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168581/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.