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  6. Welsh onion vs. Tofu

Welsh onion vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between welsh onion and tofu

  • Welsh onion has more vitamin K, vitamin C, vitamin A, and fiber; however, tofu is richer in iron, calcium, manganese, selenium, copper, and phosphorus.
  • Welsh onion covers your daily vitamin K needs 159% more than tofu.
  • Tofu has 270 times less vitamin C than welsh onion. Welsh onion has 27mg of vitamin C, while tofu has 0.1mg.
  • Welsh onion has a higher glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Onions, welsh, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Welsh onion 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% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +75.2%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +339.3%
Contains more CopperCopper +175.7%
Contains more ZincZinc +53.8%
Contains more PhosphorusPhosphorus +98%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +341.6%
Contains more SeleniumSelenium +1383.3%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 +26900%
Contains more Vitamin EVitamin E +5000%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +105.1%
Contains more Vitamin B5Vitamin B5 +148.5%
Contains more Vitamin B6Vitamin B6 +53.2%
Contains more Vitamin KVitamin K +7958.3%
Contains more Vitamin B1Vitamin B1 +62%
Contains more CholineCholine +443.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Welsh onion Tofu DV% diff.
Vitamin K 193.4µg 2.4µg 159%
Iron 1.22mg 5.36mg 52%
Calcium 18mg 350mg 33%
Vitamin C 27mg 0.1mg 30%
Manganese 0.137mg 0.605mg 20%
Polyunsaturated fat 0.156g 2.699g 17%
Selenium 0.6µg 8.9µg 15%
Copper 0.07mg 0.193mg 14%
Protein 1.9g 8.08g 12%
Fiber 2.4g 0.3g 8%
Phosphorus 49mg 97mg 7%
Fats 0.4g 4.78g 7%
Choline 5.3mg 28.8mg 4%
Vitamin E 0.51mg 0.01mg 3%
Vitamin B1 0.05mg 0.081mg 3%
Zinc 0.52mg 0.8mg 3%
Potassium 212mg 121mg 3%
Saturated fat 0.067g 0.691g 3%
Monounsaturated fat 0.056g 1.056g 3%
Vitamin B2 0.09mg 0.052mg 3%
Vitamin B6 0.072mg 0.047mg 2%
Calories 34kcal 76kcal 2%
Vitamin B5 0.169mg 0.068mg 2%
Magnesium 23mg 30mg 2%
Carbs 6.5g 1.87g 2%
Vitamin B3 0.4mg 0.195mg 1%
Net carbs 4.1g 1.57g N/A
Sugar 2.18g 0.62g N/A
Sodium 17mg 7mg 0%
Folate 16µg 15µg 0%
Tryptophan 0.021mg 0.12mg 0%
Threonine 0.074mg 0.402mg 0%
Isoleucine 0.081mg 0.435mg 0%
Leucine 0.113mg 0.713mg 0%
Lysine 0.095mg 0.452mg 0%
Methionine 0.021mg 0.108mg 0%
Phenylalanine 0.061mg 0.428mg 0%
Valine 0.084mg 0.446mg 0%
Histidine 0.033mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Tofu
Tofu
3
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 +247.6%
Contains more ProteinProtein +325.3%
Contains more FatsFats +1095%
~equal in Water ~84.55g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -90.3%
Contains more Mono. FatMonounsaturated fat +1785.7%
Contains more Poly. FatPolyunsaturated fat +1630.1%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.