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  6. Tofu vs. Cumin

Tofu vs. Cumin — In-Depth Nutrition Comparison

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Significant differences between tofu and cumin

  • The amount of iron, manganese, magnesium, copper, potassium, phosphorus, vitamin B1, fiber, zinc, and vitamin B6 in cumin is higher than in tofu.
  • Cumin covers your daily iron needs 796% more than tofu.
  • Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of cumin is 0.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Spices, cumin seed.

Infographic

Tofu vs Cumin infographic
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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
2
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%
Cumin
Cumin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +234.6%
Contains more MagnesiumMagnesium +531%
Contains more CalciumCalcium +36.3%
Contains more PotassiumPotassium +654.4%
Contains more IronIron +2394.7%
Contains more CopperCopper +129.4%
Contains more ZincZinc +205.7%
Contains more PhosphorusPhosphorus +162.6%
Contains more ManganeseManganese +182.2%

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
2
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%
Cumin
Cumin
8
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 26% 0% 21% 67% 157% 75% 86% 0% 100% 0% 14% 7.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +190%
Contains more Vitamin CVitamin C +3750%
Contains more Vitamin B1Vitamin B1 +297.5%
Contains more Vitamin B2Vitamin B2 +220.6%
Contains more Vitamin B3Vitamin B3 +1101.8%
Contains more Vitamin B6Vitamin B6 +372.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cumin DV% diff.
Iron 2.66mg 66.36mg 796%
Manganese 1.181mg 3.333mg 94%
Magnesium 58mg 366mg 73%
Copper 0.378mg 0.867mg 54%
Potassium 237mg 1788mg 46%
Phosphorus 190mg 499mg 44%
Vitamin B1 0.158mg 0.628mg 39%
Fiber 2.3g 10.5g 33%
Monounsaturated fat 1.925g 14.04g 30%
Zinc 1.57mg 4.8mg 29%
Vitamin B3 0.381mg 4.579mg 26%
Vitamin B6 0.092mg 0.435mg 26%
Calcium 683mg 931mg 25%
Vitamin E 3.33mg 22%
Selenium 17.4µg 5.2µg 22%
Fats 8.72g 22.27g 21%
Vitamin B2 0.102mg 0.327mg 17%
Carbs 2.78g 44.24g 14%
Calories 144kcal 375kcal 12%
Polyunsaturated fat 4.921g 3.279g 11%
Vitamin C 0.2mg 7.7mg 8%
Sodium 14mg 168mg 7%
Vitamin A 64µg 7%
Vitamin K 5.4µg 5%
Folate 29µg 10µg 5%
Choline 24.7mg 4%
Vitamin B5 0.133mg 3%
Protein 17.27g 17.81g 1%
Saturated fat 1.261g 1.535g 1%
Protein per 100 calories 12g 4.7g N/A
Calories per 10 g protein 83kcal 211kcal N/A
Weight per 100 calories 69g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 11 N/A
Net carbs 0.48g 33.74g N/A
Sugar 2.25g 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
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Cumin
Cumin
4
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more WaterWater +766.4%
Contains more FatsFats +155.4%
Contains more CarbsCarbs +1491.4%
Contains more OtherOther +444.3%
~equal in Protein ~17.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Cumin
Cumin
1
8% 74% 17%
Saturated fat: Sat. Fat 1.535 g
Monounsaturated fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 g
Contains less Sat. FatSaturated fat -17.9%
Contains more Poly. FatPolyunsaturated fat +50.1%
Contains more Mono. FatMonounsaturated fat +629.4%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.