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  6. Turmeric vs. Tofu

Turmeric vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between turmeric and tofu

  • Turmeric has more manganese, iron, copper, fiber, potassium, magnesium, zinc, vitamin E, and phosphorus; however, tofu is richer in calcium.
  • Turmeric covers your daily manganese needs 835% more than tofu.
  • Tofu has 443 times less vitamin E than turmeric. Turmeric has 4.43mg of vitamin E, while tofu has 0.01mg.
  • Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of turmeric is 0.

Specific food types used in this comparison are Spices, turmeric, ground and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Tofu
Tofu
3
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 +593.3%
Contains more PotassiumPotassium +1619%
Contains more IronIron +926.1%
Contains more CopperCopper +573.6%
Contains more ZincZinc +462.5%
Contains more PhosphorusPhosphorus +208.2%
Contains more ManganeseManganese +3172.7%
Contains more CalciumCalcium +108.3%
Contains less SodiumSodium -74.1%
Contains more SeleniumSelenium +43.5%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Tofu
Tofu
1
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 CVitamin C +600%
Contains more Vitamin EVitamin E +44200%
Contains more Vitamin B2Vitamin B2 +188.5%
Contains more Vitamin B3Vitamin B3 +592.3%
Contains more Vitamin B5Vitamin B5 +697.1%
Contains more Vitamin B6Vitamin B6 +127.7%
Contains more Vitamin KVitamin K +458.3%
Contains more FolateFolate +33.3%
Contains more CholineCholine +70.8%
Contains more Vitamin B1Vitamin B1 +39.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Tofu DV% diff.
Manganese 19.8mg 0.605mg 835%
Iron 55mg 5.36mg 621%
Copper 1.3mg 0.193mg 123%
Fiber 22.7g 0.3g 90%
Potassium 2080mg 121mg 58%
Magnesium 208mg 30mg 42%
Zinc 4.5mg 0.8mg 34%
Vitamin E 4.43mg 0.01mg 29%
Phosphorus 299mg 97mg 29%
Carbs 67.14g 1.87g 22%
Calcium 168mg 350mg 18%
Polyunsaturated fat 0.756g 2.699g 13%
Calories 312kcal 76kcal 12%
Vitamin K 13.4µg 2.4µg 9%
Vitamin B5 0.542mg 0.068mg 9%
Vitamin B2 0.15mg 0.052mg 8%
Vitamin B3 1.35mg 0.195mg 7%
Vitamin B6 0.107mg 0.047mg 5%
Selenium 6.2µg 8.9µg 5%
Saturated fat 1.838g 0.691g 5%
Choline 49.2mg 28.8mg 4%
Protein 9.68g 8.08g 3%
Fats 3.25g 4.78g 2%
Vitamin B1 0.058mg 0.081mg 2%
Monounsaturated fat 0.449g 1.056g 2%
Fructose 0.45g 1%
Sodium 27mg 7mg 1%
Folate 20µg 15µg 1%
Vitamin C 0.7mg 0.1mg 1%
Net carbs 44.44g 1.57g N/A
Sugar 3.21g 0.62g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0.12mg 0%
Threonine 0.33mg 0.402mg 0%
Isoleucine 0.47mg 0.435mg 0%
Leucine 0.81mg 0.713mg 0%
Lysine 0.38mg 0.452mg 0%
Methionine 0.14mg 0.108mg 0%
Phenylalanine 0.53mg 0.428mg 0%
Valine 0.66mg 0.446mg 0%
Histidine 0.15mg 0.221mg 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
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Tofu
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 +19.8%
Contains more CarbsCarbs +3490.4%
Contains more OtherOther +883.3%
Contains more FatsFats +47.1%
Contains more WaterWater +558%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -62.4%
Contains more Mono. FatMonounsaturated fat +135.2%
Contains more Poly. FatPolyunsaturated fat +257%

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.