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  6. Watercress vs. Tofu

Watercress vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between watercress and tofu?

  • Watercress is higher in vitamin A and vitamin C, yet tofu is higher in calcium, manganese, copper, iron, selenium, phosphorus, zinc, and magnesium.
  • Watercress's daily need coverage for vitamin A is 60% more.
  • Watercress has 215 times more vitamin C than tofu. While watercress has 43mg of vitamin C, tofu has only 0.2mg.
  • The glycemic index of tofu is lower.

We used Watercress, raw and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 more PotassiumPotassium +39.2%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +469.2%
Contains more IronIron +1230%
Contains more CopperCopper +390.9%
Contains more ZincZinc +1327.3%
Contains more PhosphorusPhosphorus +216.7%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +384%
Contains more SeleniumSelenium +1833.3%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Tofu
Tofu
3
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 CVitamin C +21400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B5Vitamin B5 +133.1%
Contains more Vitamin B6Vitamin B6 +40.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more FolateFolate +222.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Tofu DV% diff.
Vitamin K 250µg 208%
Calcium 120mg 683mg 56%
Vitamin C 43mg 0.2mg 48%
Manganese 0.244mg 1.181mg 41%
Polyunsaturated fat 0.035g 4.921g 33%
Copper 0.077mg 0.378mg 33%
Iron 0.2mg 2.66mg 31%
Protein 2.3g 17.27g 30%
Selenium 0.9µg 17.4µg 30%
Phosphorus 60mg 190mg 19%
Vitamin A 160µg 18%
Fats 0.1g 8.72g 13%
Zinc 0.11mg 1.57mg 13%
Magnesium 21mg 58mg 9%
Calories 11kcal 144kcal 7%
Fiber 0.5g 2.3g 7%
Vitamin E 1mg 7%
Saturated fat 0.027g 1.261g 6%
Vitamin B1 0.09mg 0.158mg 6%
Monounsaturated fat 0.008g 1.925g 5%
Folate 9µg 29µg 5%
Vitamin B5 0.31mg 0.133mg 4%
Potassium 330mg 237mg 3%
Vitamin B6 0.129mg 0.092mg 3%
Choline 9mg 2%
Sodium 41mg 14mg 1%
Vitamin B3 0.2mg 0.381mg 1%
Vitamin B2 0.12mg 0.102mg 1%
Carbs 1.29g 2.78g 0%
Net carbs 0.79g 0.48g N/A
Sugar 0.2g N/A
Tryptophan 0.03mg 0.235mg 0%
Threonine 0.133mg 0.785mg 0%
Isoleucine 0.093mg 0.849mg 0%
Leucine 0.166mg 1.392mg 0%
Lysine 0.134mg 0.883mg 0%
Methionine 0.02mg 0.211mg 0%
Phenylalanine 0.114mg 0.835mg 0%
Valine 0.137mg 0.87mg 0%
Histidine 0.04mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Tofu
Tofu
4
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 WaterWater +36.2%
Contains more ProteinProtein +650.9%
Contains more FatsFats +8620%
Contains more CarbsCarbs +115.5%
Contains more OtherOther +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 -97.9%
Contains more Mono. FatMonounsaturated fat +23962.5%
Contains more Poly. FatPolyunsaturated fat +13960%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.