Turmeric vs. Tofu — In-Depth Nutrition Comparison
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How are turmeric and tofu different?
- Turmeric is higher in manganese, iron, copper, fiber, potassium, magnesium, zinc, and phosphorus; however, tofu is richer in calcium and selenium.
- Daily need coverage for manganese for turmeric is 810% higher.
- Turmeric contains 21 times more iron than tofu. While turmeric contains 55mg of iron, tofu contains only 2.66mg.
- Turmeric has a lower glycemic index (0) than tofu (15).
Spices, turmeric, ground and Tofu, raw, firm, prepared with calcium sulfate are the varieties used 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 | +258.6% |
| Contains more PotassiumPotassium | +777.6% |
| Contains more IronIron | +1967.7% |
| Contains more CopperCopper | +243.9% |
| Contains more ZincZinc | +186.6% |
| Contains more PhosphorusPhosphorus | +57.4% |
| Contains more ManganeseManganese | +1576.5% |
| Contains more CalciumCalcium | +306.5% |
| Contains less SodiumSodium | -48.1% |
| Contains more SeleniumSelenium | +180.6% |
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 CVitamin C | +250% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +47.1% |
| Contains more Vitamin B3Vitamin B3 | +254.3% |
| Contains more Vitamin B5Vitamin B5 | +307.5% |
| Contains more Vitamin B6Vitamin B6 | +16.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +172.4% |
| Contains more FolateFolate | +45% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 19.8mg | 1.181mg | 810% |
| Iron | 55mg | 2.66mg | 654% |
| Copper | 1.3mg | 0.378mg | 102% |
| Fiber | 22.7g | 2.3g | 82% |
| Potassium | 2080mg | 237mg | 54% |
| Calcium | 168mg | 683mg | 52% |
| Magnesium | 208mg | 58mg | 36% |
| Vitamin E | 4.43mg | 30% | |
| Polyunsaturated fat | 0.756g | 4.921g | 28% |
| Zinc | 4.5mg | 1.57mg | 27% |
| Carbs | 67.14g | 2.78g | 21% |
| Selenium | 6.2µg | 17.4µg | 20% |
| Phosphorus | 299mg | 190mg | 16% |
| Protein | 9.68g | 17.27g | 15% |
| Vitamin K | 13.4µg | 11% | |
| Choline | 49.2mg | 9% | |
| Calories | 312kcal | 144kcal | 8% |
| Vitamin B5 | 0.542mg | 0.133mg | 8% |
| Fats | 3.25g | 8.72g | 8% |
| Vitamin B1 | 0.058mg | 0.158mg | 8% |
| Vitamin B3 | 1.35mg | 0.381mg | 6% |
| Monounsaturated fat | 0.449g | 1.925g | 4% |
| Vitamin B2 | 0.15mg | 0.102mg | 4% |
| Saturated fat | 1.838g | 1.261g | 3% |
| Folate | 20µg | 29µg | 2% |
| Fructose | 0.45g | 1% | |
| Vitamin B6 | 0.107mg | 0.092mg | 1% |
| Vitamin C | 0.7mg | 0.2mg | 1% |
| Sodium | 27mg | 14mg | 1% |
| Net carbs | 44.44g | 0.48g | N/A |
| Sugar | 3.21g | N/A | |
| Trans fat | 0.056g | 0g | N/A |
| Tryptophan | 0.17mg | 0.235mg | 0% |
| Threonine | 0.33mg | 0.785mg | 0% |
| Isoleucine | 0.47mg | 0.849mg | 0% |
| Leucine | 0.81mg | 1.392mg | 0% |
| Lysine | 0.38mg | 0.883mg | 0% |
| Methionine | 0.14mg | 0.211mg | 0% |
| Phenylalanine | 0.53mg | 0.835mg | 0% |
| Valine | 0.66mg | 0.87mg | 0% |
| Histidine | 0.15mg | 0.431mg | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.081g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2315.1% |
| Contains more OtherOther | +405.7% |
| Contains more ProteinProtein | +78.4% |
| Contains more FatsFats | +168.3% |
| Contains more WaterWater | +443.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31.4% |
| Contains more Mono. FatMonounsaturated fat | +328.7% |
| Contains more Poly. FatPolyunsaturated fat | +550.9% |
