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Cinnamon vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between cinnamon and tofu?

  • Cinnamon is richer in manganese, fiber, iron, calcium, vitamin B3, and potassium, yet tofu is richer in selenium, phosphorus, vitamin B1, and folate.
  • Cinnamon's daily need coverage for manganese is 708% higher.
  • Cinnamon has 23 times more fiber than tofu. Cinnamon has 53.1g of fiber, while tofu has 2.3g.

We used Spices, cinnamon, ground and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Cinnamon 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 43% 301% 38% 312% 113% 50% 27% 1.3% 2278% 17%
Tofu
Tofu
3
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 CalciumCalcium +46.7%
Contains more PotassiumPotassium +81.9%
Contains more IronIron +212.8%
Contains more ZincZinc +16.6%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +1378.9%
Contains more CopperCopper +11.5%
Contains more PhosphorusPhosphorus +196.9%
Contains more SeleniumSelenium +461.3%
~equal in Magnesium ~58mg

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 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 13% 0% 5% 46% 5.5% 9.5% 25% 21% 36% 0% 78% 4.5%
Tofu
Tofu
3
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 +1800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +249.6%
Contains more Vitamin B5Vitamin B5 +169.2%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +618.2%
Contains more Vitamin B2Vitamin B2 +148.8%
Contains more FolateFolate +383.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cinnamon Tofu DV% diff.
Manganese 17.466mg 1.181mg 708%
Fiber 53.1g 2.3g 203%
Iron 8.32mg 2.66mg 71%
Calcium 1002mg 683mg 32%
Polyunsaturated fat 0.068g 4.921g 32%
Protein 3.99g 17.27g 27%
Carbs 80.59g 2.78g 26%
Selenium 3.1µg 17.4µg 26%
Vitamin K 31.2µg 26%
Phosphorus 64mg 190mg 18%
Vitamin E 2.32mg 15%
Fats 1.24g 8.72g 12%
Vitamin B1 0.022mg 0.158mg 11%
Potassium 431mg 237mg 6%
Vitamin B3 1.332mg 0.381mg 6%
Folate 6µg 29µg 6%
Calories 247kcal 144kcal 5%
Vitamin B2 0.041mg 0.102mg 5%
Vitamin B5 0.358mg 0.133mg 5%
Vitamin B6 0.158mg 0.092mg 5%
Vitamin C 3.8mg 0.2mg 4%
Copper 0.339mg 0.378mg 4%
Saturated fat 0.345g 1.261g 4%
Monounsaturated fat 0.246g 1.925g 4%
Zinc 1.83mg 1.57mg 2%
Vitamin A 15µg 2%
Choline 11mg 2%
Fructose 1.11g 1%
Protein per 100 calories 1.6g 12g N/A
Calories per 10 g protein 619kcal 83kcal N/A
Weight per 100 calories 40g 69g N/A
Unsaturated / Saturated Fat ratio 0.91 5.4 N/A
Net carbs 27.49g 0.48g N/A
Magnesium 60mg 58mg 0%
Sugar 2.17g N/A
Sodium 10mg 14mg 0%
Tryptophan 0.049mg 0.235mg 0%
Threonine 0.136mg 0.785mg 0%
Isoleucine 0.146mg 0.849mg 0%
Leucine 0.253mg 1.392mg 0%
Lysine 0.243mg 0.883mg 0%
Methionine 0.078mg 0.211mg 0%
Phenylalanine 0.146mg 0.835mg 0%
Valine 0.224mg 0.87mg 0%
Histidine 0.117mg 0.431mg 0%
Omega-3 - ALA 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 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 +2798.9%
Contains more OtherOther +157.1%
Contains more ProteinProtein +332.8%
Contains more FatsFats +603.2%
Contains more WaterWater +560%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 37% 10%
Saturated fat: Sat. Fat 0.345 g
Monounsaturated fat: Mono. Fat 0.246 g
Polyunsaturated fat: Poly. Fat 0.068 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 -72.6%
Contains more Mono. FatMonounsaturated fat +682.5%
Contains more Poly. FatPolyunsaturated fat +7136.8%

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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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.