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  6. Vanilla extract vs. Tofu

Vanilla extract vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between vanilla extract and tofu?

  • Vanilla extract has less calcium, manganese, copper, iron, selenium, phosphorus, zinc, vitamin B1, magnesium, and fiber than tofu.
  • Tofu's daily need coverage for calcium is 67% higher.

We used Vanilla extract and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Tofu
Tofu
9
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%
Contains less SodiumSodium -35.7%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +6109.1%
Contains more PotassiumPotassium +60.1%
Contains more IronIron +2116.7%
Contains more CopperCopper +425%
Contains more ZincZinc +1327.3%
Contains more PhosphorusPhosphorus +3066.7%
Contains more ManganeseManganese +413.5%
Contains more SeleniumSelenium +∞%

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% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Tofu
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1336.4%
Contains more Vitamin B5Vitamin B5 +280%
Contains more Vitamin B6Vitamin B6 +253.8%
Contains more FolateFolate +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.102mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Vanilla extract Tofu DV% diff.
Calcium 11mg 683mg 67%
Manganese 0.23mg 1.181mg 41%
Protein 0.06g 17.27g 34%
Copper 0.072mg 0.378mg 34%
Polyunsaturated fat 0.004g 4.921g 33%
Selenium 0µg 17.4µg 32%
Iron 0.12mg 2.66mg 32%
Phosphorus 6mg 190mg 26%
Fats 0.06g 8.72g 13%
Zinc 0.11mg 1.57mg 13%
Vitamin B1 0.011mg 0.158mg 12%
Magnesium 12mg 58mg 11%
Fiber 0g 2.3g 9%
Folate 0µg 29µg 7%
Calories 288kcal 144kcal 7%
Saturated fat 0.01g 1.261g 6%
Monounsaturated fat 0.01g 1.925g 5%
Vitamin B6 0.026mg 0.092mg 5%
Potassium 148mg 237mg 3%
Carbs 12.65g 2.78g 3%
Vitamin B5 0.035mg 0.133mg 2%
Vitamin B2 0.095mg 0.102mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 12.65g 0.48g N/A
Sugar 12.65g N/A
Sodium 9mg 14mg 0%
Vitamin B3 0.425mg 0.381mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
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
Contains more CarbsCarbs +355%
Contains more OtherOther +2375%
Contains more ProteinProtein +28683.3%
Contains more FatsFats +14433.3%
Contains more WaterWater +32.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
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
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +19150%
Contains more Poly. FatPolyunsaturated fat +122925%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.