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  6. Tofu vs. Fireweed

Tofu vs. Fireweed — In-Depth Nutrition Comparison

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Important differences between tofu and fireweed

  • Tofu has more iron; however, fireweed has more manganese, vitamin A, vitamin B6, fiber, magnesium, vitamin B3, vitamin B5, folate, and zinc.
  • Fireweed's daily need coverage for manganese is 265% more.
  • Tofu has 2 times more iron than fireweed. Tofu has 5.36mg of iron, while fireweed has 2.4mg.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Fireweed, leaves, raw.

Infographic

Tofu vs Fireweed 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.
Tofu
Tofu
3
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%
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%
Contains more IronIron +123.3%
Contains less SodiumSodium -79.4%
Contains more SeleniumSelenium +888.9%
Contains more MagnesiumMagnesium +420%
Contains more CalciumCalcium +22.6%
Contains more PotassiumPotassium +308.3%
Contains more CopperCopper +65.8%
Contains more ZincZinc +232.5%
Contains more PhosphorusPhosphorus +11.3%
Contains more ManganeseManganese +1008.1%

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.
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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +145.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin B2Vitamin B2 +163.5%
Contains more Vitamin B3Vitamin B3 +2296.9%
Contains more Vitamin B5Vitamin B5 +1894.1%
Contains more Vitamin B6Vitamin B6 +1244.7%
Contains more FolateFolate +646.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Fireweed DV% diff.
Manganese 0.605mg 6.704mg 265%
Vitamin B6 0.047mg 0.632mg 45%
Fiber 0.3g 10.6g 41%
Iron 5.36mg 2.4mg 37%
Magnesium 30mg 156mg 30%
Vitamin B3 0.195mg 4.674mg 28%
Vitamin B5 0.068mg 1.356mg 26%
Folate 15µg 112µg 24%
Vitamin A 180µg 20%
Polyunsaturated fat 2.699g 18%
Zinc 0.8mg 2.66mg 17%
Selenium 8.9µg 0.9µg 15%
Copper 0.193mg 0.32mg 14%
Potassium 121mg 494mg 11%
Calcium 350mg 429mg 8%
Protein 8.08g 4.71g 7%
Vitamin B2 0.052mg 0.137mg 7%
Carbs 1.87g 19.22g 6%
Choline 28.8mg 5%
Vitamin B1 0.081mg 0.033mg 4%
Fats 4.78g 2.75g 3%
Saturated fat 0.691g 3%
Monounsaturated fat 1.056g 3%
Vitamin C 0.1mg 2.2mg 2%
Phosphorus 97mg 108mg 2%
Vitamin K 2.4µg 2%
Calories 76kcal 103kcal 1%
Sodium 7mg 34mg 1%
Protein per 100 calories 11g 4.6g N/A
Calories per 10 g protein 94kcal 219kcal N/A
Weight per 100 calories 132g 97g N/A
Unsaturated / Saturated Fat ratio 5.4 N/A
Net carbs 1.57g 8.62g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +71.5%
Contains more FatsFats +73.8%
Contains more WaterWater +19.5%
Contains more CarbsCarbs +927.8%
Contains more OtherOther +252.8%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.