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  6. Tofu vs. Cinnamon

Tofu vs. Cinnamon — In-Depth Nutrition Comparison

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What are the main differences between tofu and cinnamon?

  • Tofu is richer in selenium, phosphorus, vitamin B1, and folate, yet cinnamon is richer in manganese, fiber, iron, calcium, vitamin B3, and potassium.
  • Cinnamon's daily need coverage for manganese is 708% higher.
  • Tofu has 7 times more vitamin B1 than cinnamon. Tofu has 0.158mg of vitamin B1, while cinnamon has 0.022mg.

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

Infographic

Tofu vs Cinnamon 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 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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%
Contains more CopperCopper +11.5%
Contains more PhosphorusPhosphorus +196.9%
Contains more SeleniumSelenium +461.3%
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%
~equal in Magnesium ~60mg

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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
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%
Contains more Vitamin B1Vitamin B1 +618.2%
Contains more Vitamin B2Vitamin B2 +148.8%
Contains more FolateFolate +383.3%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin B3Vitamin B3 +249.6%
Contains more Vitamin B5Vitamin B5 +169.2%
Contains more Vitamin B6Vitamin B6 +71.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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
52% 37% 10%
Saturated fat: Sat. Fat 0.345 g
Monounsaturated fat: Mono. Fat 0.246 g
Polyunsaturated fat: Poly. Fat 0.068 g
Contains more Mono. FatMonounsaturated fat +682.5%
Contains more Poly. FatPolyunsaturated fat +7136.8%
Contains less Sat. FatSaturated fat -72.6%

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