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  6. Fireweed vs. Tofu

Fireweed vs. Tofu — In-Depth Nutrition Comparison

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Differences between fireweed and tofu

  • Fireweed has more manganese, vitamin B6, fiber, vitamin B3, vitamin B5, magnesium, and folate, while tofu has more selenium, protein, and calcium.
  • Fireweed's daily need coverage for manganese is 240% higher.
  • Tofu contains 12 times less vitamin B3 than fireweed. Fireweed contains 4.674mg of vitamin B3, while tofu contains 0.381mg.

The food types used in this comparison are Fireweed, leaves, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Fireweed vs Tofu infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
Tofu
Tofu
6
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 MagnesiumMagnesium +169%
Contains more PotassiumPotassium +108.4%
Contains more ZincZinc +69.4%
Contains more ManganeseManganese +467.7%
Contains more CalciumCalcium +59.2%
Contains more IronIron +10.8%
Contains more CopperCopper +18.1%
Contains more PhosphorusPhosphorus +75.9%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +1833.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.3% 0% 60% 0% 8.3% 32% 88% 81% 146% 0% 0% 84%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B3Vitamin B3 +1126.8%
Contains more Vitamin B5Vitamin B5 +919.5%
Contains more Vitamin B6Vitamin B6 +587%
Contains more FolateFolate +286.2%
Contains more Vitamin B1Vitamin B1 +378.8%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Fireweed Tofu DV% diff.
Manganese 6.704mg 1.181mg 240%
Vitamin B6 0.632mg 0.092mg 42%
Fiber 10.6g 2.3g 33%
Polyunsaturated fat 4.921g 33%
Selenium 0.9µg 17.4µg 30%
Vitamin B3 4.674mg 0.381mg 27%
Protein 4.71g 17.27g 25%
Calcium 429mg 683mg 25%
Vitamin B5 1.356mg 0.133mg 24%
Magnesium 156mg 58mg 23%
Folate 112µg 29µg 21%
Vitamin A 180µg 20%
Phosphorus 108mg 190mg 12%
Zinc 2.66mg 1.57mg 10%
Vitamin B1 0.033mg 0.158mg 10%
Fats 2.75g 8.72g 9%
Potassium 494mg 237mg 8%
Copper 0.32mg 0.378mg 6%
Saturated fat 1.261g 6%
Carbs 19.22g 2.78g 5%
Monounsaturated fat 1.925g 5%
Iron 2.4mg 2.66mg 3%
Vitamin B2 0.137mg 0.102mg 3%
Calories 103kcal 144kcal 2%
Vitamin C 2.2mg 0.2mg 2%
Sodium 34mg 14mg 1%
Protein per 100 calories 4.6g 12g N/A
Calories per 10 g protein 219kcal 83kcal N/A
Weight per 100 calories 97g 69g N/A
Unsaturated / Saturated Fat ratio 5.4 N/A
Net carbs 8.62g 0.48g N/A
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
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Tofu
Tofu
2
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 +591.4%
Contains more ProteinProtein +266.7%
Contains more FatsFats +217.1%
~equal in Water ~69.83g

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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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.