Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Vegetable
  5. Compare
  6. Vegetable vs. Tofu

Vegetable vs. Tofu — In-Depth Nutrition Comparison

Compare

Differences between vegetable and tofu

  • Vegetable has more vitamin A, vitamin K, fiber, and vitamin B2, while tofu has more iron, calcium, selenium, copper, manganese, and phosphorus.
  • Vegetable's daily need coverage for vitamin A is 84% higher.
  • Tofu contains 15 times less fiber than vegetable. Vegetable contains 4.4g of fiber, while tofu contains 0.3g.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of vegetable is 66.

The food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Tofu
Tofu
9
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 PotassiumPotassium +39.7%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +1300%
Contains more IronIron +553.7%
Contains more CopperCopper +132.5%
Contains more ZincZinc +63.3%
Contains more PhosphorusPhosphorus +90.2%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +59.6%
Contains more SeleniumSelenium +2866.7%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +3100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +336.4%
Contains more Vitamin B5Vitamin B5 +122.1%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin KVitamin K +879.2%
Contains more FolateFolate +26.7%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more CholineCholine +19.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Tofu DV% diff.
Iron 0.82mg 5.36mg 57%
Calcium 25mg 350mg 33%
Vitamin A 214µg 24%
Vitamin K 23.5µg 2.4µg 18%
Polyunsaturated fat 0.072g 2.699g 18%
Selenium 0.3µg 8.9µg 16%
Fiber 4.4g 0.3g 16%
Copper 0.083mg 0.193mg 12%
Manganese 0.379mg 0.605mg 10%
Protein 2.86g 8.08g 10%
Phosphorus 51mg 97mg 7%
Fats 0.15g 4.78g 7%
Vitamin B2 0.12mg 0.052mg 5%
Carbs 13.09g 1.87g 4%
Vitamin B3 0.851mg 0.195mg 4%
Monounsaturated fat 0.01g 1.056g 3%
Vitamin C 3.2mg 0.1mg 3%
Zinc 0.49mg 0.8mg 3%
Saturated fat 0.031g 0.691g 3%
Vitamin B5 0.151mg 0.068mg 2%
Vitamin B6 0.074mg 0.047mg 2%
Vitamin E 0.38mg 0.01mg 2%
Magnesium 22mg 30mg 2%
Choline 24.1mg 28.8mg 1%
Calories 65kcal 76kcal 1%
Vitamin B1 0.071mg 0.081mg 1%
Folate 19µg 15µg 1%
Sodium 35mg 7mg 1%
Potassium 169mg 121mg 1%
Net carbs 8.69g 1.57g N/A
Sugar 3.12g 0.62g N/A
Tryptophan 0.029mg 0.12mg 0%
Threonine 0.115mg 0.402mg 0%
Isoleucine 0.139mg 0.435mg 0%
Leucine 0.19mg 0.713mg 0%
Lysine 0.17mg 0.452mg 0%
Methionine 0.034mg 0.108mg 0%
Phenylalanine 0.12mg 0.428mg 0%
Valine 0.149mg 0.446mg 0%
Histidine 0.073mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Tofu
Tofu
4
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 CarbsCarbs +600%
Contains more ProteinProtein +182.5%
Contains more FatsFats +3086.7%
~equal in Water ~84.55g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Tofu
Tofu
2
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 -95.5%
Contains more Mono. FatMonounsaturated fat +10460%
Contains more Poly. FatPolyunsaturated fat +3648.6%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.