Side-by-Side Comparison

Broccoli (Raw) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Vibrant green fresh broccoli florets on clean stone background

vegetables

Broccoli (Raw)

34Calories

2.8Protein

2.6Fiber

89.2Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-59%

Broccoli (Raw)

Broccoli (Raw) has fewer calories (energy) (34 kcal vs 83 kcal, 49 kcal less).

Higher Protein

+254%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 2.8 g in Broccoli (Raw) (+7.2 g, +254%).

Higher Dietary Fiber

+189%

Broccoli (Raw)

Broccoli (Raw) provides 2.6 g vs 0.90 g in Tofu (Firm) (+1.7 g, +189%).

Higher Vitamin C

+89100%

Broccoli (Raw)

Broccoli (Raw) provides 89.2 mg vs 0.10 mg in Tofu (Firm) (+89.1 mg, +89100%).

Comparing per 100 g standard edible portion.

Nutrient

Broccoli (Raw)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Broccoli (Raw)

34 kcal2% DV

Tofu (Firm)

83 kcal4% DV

Tofu (Firm) provides 83 kcal vs 34 kcal in Broccoli (Raw) (+49 kcal, +144%).

ProteinTofu (Firm) higher

Broccoli (Raw)

2.8 g6% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 2.8 g in Broccoli (Raw) (+7.2 g, +254%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

6.6 g2% DV

Tofu (Firm)

1.9 g1% DV

Broccoli (Raw) provides 6.6 g vs 1.9 g in Tofu (Firm) (+4.8 g, +253%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

2.6 g9% DV

Tofu (Firm)

0.90 g3% DV

Broccoli (Raw) provides 2.6 g vs 0.90 g in Tofu (Firm) (+1.7 g, +189%).

Total FatTofu (Firm) higher

Broccoli (Raw)

0.37 g

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 0.37 g in Broccoli (Raw) (+4.9 g, +1322%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

1.7 g3% DV

Tofu (Firm)

0.62 g1% DV

Broccoli (Raw) provides 1.7 g vs 0.62 g in Tofu (Firm) (+1.1 g, +174%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

89.2 mg99% DV

Tofu (Firm)

0.10 mg

Broccoli (Raw) provides 89.2 mg vs 0.10 mg in Tofu (Firm) (+89.1 mg, +89100%).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

31 µg3% DV

Tofu (Firm)

0 µg

Broccoli (Raw) has higher vitamin a (rae) (31 µg vs 0 µg).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Tofu (Firm)

0 µg

Both Broccoli (Raw) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

0.78 mg5% DV

Tofu (Firm)

0.01 mg

Broccoli (Raw) provides 0.78 mg vs 0.01 mg in Tofu (Firm) (+0.77 mg, +7700%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

102 µg85% DV

Tofu (Firm)

2.4 µg2% DV

Broccoli (Raw) provides 102 µg vs 2.4 µg in Tofu (Firm) (+99 µg, +4133%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

63 µg16% DV

Tofu (Firm)

19 µg5% DV

Broccoli (Raw) provides 63 µg vs 19 µg in Tofu (Firm) (+44 µg, +232%).

Thiamin (Vitamin B1)Similar

Broccoli (Raw)

0.07 mg6% DV

Tofu (Firm)

0.08 mg7% DV

Both Broccoli (Raw) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

0.12 mg9% DV

Tofu (Firm)

0.05 mg4% DV

Broccoli (Raw) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.05 mg).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

0.64 mg4% DV

Tofu (Firm)

0.20 mg1% DV

Broccoli (Raw) provides 0.64 mg vs 0.20 mg in Tofu (Firm) (+0.44 mg, +228%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

0.57 mg11% DV

Tofu (Firm)

0.07 mg1% DV

Broccoli (Raw) provides 0.57 mg vs 0.07 mg in Tofu (Firm) (+0.50 mg, +743%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.18 mg10% DV

Tofu (Firm)

0.05 mg3% DV

Broccoli (Raw) provides slightly more vitamin b6 (0.18 mg vs 0.05 mg).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Tofu (Firm)

0 µg

Both Broccoli (Raw) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

33.0 mg1% DV

Tofu (Firm)

9.0 mg

Broccoli (Raw) provides 33.0 mg vs 9.0 mg in Tofu (Firm) (+24.0 mg, +267%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

316 mg7% DV

Tofu (Firm)

148 mg3% DV

Broccoli (Raw) provides 316 mg vs 148 mg in Tofu (Firm) (+168 mg, +114%).

CalciumTofu (Firm) higher

Broccoli (Raw)

47.0 mg4% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 47.0 mg in Broccoli (Raw) (+235 mg, +500%).

IronTofu (Firm) higher

Broccoli (Raw)

0.73 mg4% DV

Tofu (Firm)

2.0 mg11% DV

Tofu (Firm) provides 2.0 mg vs 0.73 mg in Broccoli (Raw) (+1.3 mg, +179%).

MagnesiumTofu (Firm) higher

Broccoli (Raw)

21.0 mg5% DV

Tofu (Firm)

37.0 mg9% DV

Tofu (Firm) provides 37.0 mg vs 21.0 mg in Broccoli (Raw) (+16.0 mg, +76%).

PhosphorusTofu (Firm) higher

Broccoli (Raw)

66.0 mg5% DV

Tofu (Firm)

121 mg10% DV

Tofu (Firm) provides 121 mg vs 66.0 mg in Broccoli (Raw) (+55.0 mg, +83%).

ZincTofu (Firm) higher

Broccoli (Raw)

0.41 mg4% DV

Tofu (Firm)

0.89 mg8% DV

Tofu (Firm) provides 0.89 mg vs 0.41 mg in Broccoli (Raw) (+0.48 mg, +117%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Broccoli (Raw)

0.04 g

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.04 g in Broccoli (Raw) (+0.75 g, +1926%).

Nutrient

Broccoli (Raw)91 g (1 cup chopped florets (91 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Broccoli (Raw)

31 kcal2% DV

Tofu (Firm)

105 kcal5% DV

Tofu (Firm) provides 105 kcal vs 31 kcal in Broccoli (Raw) (+74 kcal, +238%).

ProteinTofu (Firm) higher

Broccoli (Raw)

2.6 g5% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 2.6 g in Broccoli (Raw) (+10.0 g, +390%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

6.0 g2% DV

Tofu (Firm)

2.4 g1% DV

Broccoli (Raw) provides 6.0 g vs 2.4 g in Tofu (Firm) (+3.7 g, +155%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

2.4 g8% DV

Tofu (Firm)

1.1 g4% DV

Broccoli (Raw) provides 2.4 g vs 1.1 g in Tofu (Firm) (+1.2 g, +109%).

Total FatTofu (Firm) higher

Broccoli (Raw)

0.34 g

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 0.34 g in Broccoli (Raw) (+6.3 g, +1868%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

1.5 g3% DV

Tofu (Firm)

0.78 g2% DV

Broccoli (Raw) provides 1.5 g vs 0.78 g in Tofu (Firm) (+0.77 g, +98%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

81.2 mg90% DV

Tofu (Firm)

0.13 mg

Broccoli (Raw) provides 81.2 mg vs 0.13 mg in Tofu (Firm) (+81.0 mg, +64322%).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

28 µg3% DV

Tofu (Firm)

0 µg

Broccoli (Raw) has higher vitamin a (rae) (28 µg vs 0 µg).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Tofu (Firm)

0 µg

Both Broccoli (Raw) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

0.71 mg5% DV

Tofu (Firm)

0.01 mg

Broccoli (Raw) provides 0.71 mg vs 0.01 mg in Tofu (Firm) (+0.70 mg, +5533%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

92 µg77% DV

Tofu (Firm)

3.0 µg3% DV

Broccoli (Raw) provides 92 µg vs 3.0 µg in Tofu (Firm) (+89 µg, +2957%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

57 µg14% DV

Tofu (Firm)

24 µg6% DV

Broccoli (Raw) provides 57 µg vs 24 µg in Tofu (Firm) (+33 µg, +139%).

Thiamin (Vitamin B1)Similar

Broccoli (Raw)

0.06 mg5% DV

Tofu (Firm)

0.10 mg9% DV

Both Broccoli (Raw) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Similar

Broccoli (Raw)

0.11 mg8% DV

Tofu (Firm)

0.07 mg5% DV

Both Broccoli (Raw) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

0.58 mg4% DV

Tofu (Firm)

0.25 mg2% DV

Broccoli (Raw) provides 0.58 mg vs 0.25 mg in Tofu (Firm) (+0.34 mg, +137%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

0.52 mg10% DV

Tofu (Firm)

0.09 mg2% DV

Broccoli (Raw) provides 0.52 mg vs 0.09 mg in Tofu (Firm) (+0.44 mg, +509%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.16 mg9% DV

Tofu (Firm)

0.06 mg3% DV

Broccoli (Raw) provides slightly more vitamin b6 (0.16 mg vs 0.06 mg).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Tofu (Firm)

0 µg

Both Broccoli (Raw) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

30.0 mg1% DV

Tofu (Firm)

11.3 mg

Broccoli (Raw) provides 30.0 mg vs 11.3 mg in Tofu (Firm) (+18.7 mg, +165%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

288 mg6% DV

Tofu (Firm)

186 mg4% DV

Broccoli (Raw) provides 288 mg vs 186 mg in Tofu (Firm) (+101 mg, +54%).

CalciumTofu (Firm) higher

Broccoli (Raw)

42.8 mg3% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 42.8 mg in Broccoli (Raw) (+313 mg, +731%).

IronTofu (Firm) higher

Broccoli (Raw)

0.66 mg4% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 0.66 mg in Broccoli (Raw) (+1.9 mg, +287%).

MagnesiumTofu (Firm) higher

Broccoli (Raw)

19.1 mg5% DV

Tofu (Firm)

46.6 mg11% DV

Tofu (Firm) provides 46.6 mg vs 19.1 mg in Broccoli (Raw) (+27.5 mg, +144%).

PhosphorusTofu (Firm) higher

Broccoli (Raw)

60.1 mg5% DV

Tofu (Firm)

152 mg12% DV

Tofu (Firm) provides 152 mg vs 60.1 mg in Broccoli (Raw) (+92.4 mg, +154%).

ZincTofu (Firm) higher

Broccoli (Raw)

0.37 mg3% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.37 mg in Broccoli (Raw) (+0.75 mg, +201%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Broccoli (Raw)

0.04 g

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.04 g in Broccoli (Raw) (+0.96 g, +2705%).

Nutrient

Broccoli (Raw)Amount per 100 kcal (294 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Broccoli (Raw) and Tofu (Firm) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Broccoli (Raw)

8.3 g17% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 8.3 g in Broccoli (Raw) (+3.7 g, +44%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

19.5 g7% DV

Tofu (Firm)

2.3 g1% DV

Broccoli (Raw) provides 19.5 g vs 2.3 g in Tofu (Firm) (+17.3 g, +765%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

7.6 g27% DV

Tofu (Firm)

1.1 g4% DV

Broccoli (Raw) provides 7.6 g vs 1.1 g in Tofu (Firm) (+6.6 g, +608%).

Total FatTofu (Firm) higher

Broccoli (Raw)

1.1 g1% DV

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 1.1 g in Broccoli (Raw) (+5.2 g, +480%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

5.0 g10% DV

Tofu (Firm)

0.74 g1% DV

Broccoli (Raw) provides 5.0 g vs 0.74 g in Tofu (Firm) (+4.3 g, +572%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

262 mg291% DV

Tofu (Firm)

0.12 mg

Broccoli (Raw) provides 262 mg vs 0.12 mg in Tofu (Firm) (+262 mg, +218440%).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

91 µg10% DV

Tofu (Firm)

0 µg

Broccoli (Raw) has higher vitamin a (rae) (91 µg vs 0 µg).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Tofu (Firm)

0 µg

Both Broccoli (Raw) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

2.3 mg15% DV

Tofu (Firm)

0.01 mg

Broccoli (Raw) provides 2.3 mg vs 0.01 mg in Tofu (Firm) (+2.3 mg, +19010%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

299 µg249% DV

Tofu (Firm)

2.9 µg2% DV

Broccoli (Raw) provides 299 µg vs 2.9 µg in Tofu (Firm) (+296 µg, +10272%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

185 µg46% DV

Tofu (Firm)

23 µg6% DV

Broccoli (Raw) provides 185 µg vs 23 µg in Tofu (Firm) (+162 µg, +712%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.21 mg17% DV

Tofu (Firm)

0.10 mg8% DV

Broccoli (Raw) provides 0.21 mg vs 0.10 mg in Tofu (Firm) (+0.11 mg, +115%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

0.34 mg26% DV

Tofu (Firm)

0.06 mg5% DV

Broccoli (Raw) provides 0.34 mg vs 0.06 mg in Tofu (Firm) (+0.28 mg, +451%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

1.9 mg12% DV

Tofu (Firm)

0.23 mg1% DV

Broccoli (Raw) provides 1.9 mg vs 0.23 mg in Tofu (Firm) (+1.6 mg, +703%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

1.7 mg34% DV

Tofu (Firm)

0.08 mg2% DV

Broccoli (Raw) provides 1.7 mg vs 0.08 mg in Tofu (Firm) (+1.6 mg, +1964%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.51 mg30% DV

Tofu (Firm)

0.06 mg3% DV

Broccoli (Raw) provides 0.51 mg vs 0.06 mg in Tofu (Firm) (+0.46 mg, +812%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Tofu (Firm)

0 µg

Both Broccoli (Raw) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

97.0 mg4% DV

Tofu (Firm)

10.8 mg

Broccoli (Raw) provides 97.0 mg vs 10.8 mg in Tofu (Firm) (+86.2 mg, +798%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

929 mg20% DV

Tofu (Firm)

178 mg4% DV

Broccoli (Raw) provides 929 mg vs 178 mg in Tofu (Firm) (+751 mg, +423%).

CalciumTofu (Firm) higher

Broccoli (Raw)

138 mg11% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 138 mg in Broccoli (Raw) (+200 mg, +145%).

IronTofu (Firm) higher

Broccoli (Raw)

2.1 mg12% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 2.1 mg in Broccoli (Raw) (+0.30 mg, +14%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

61.7 mg15% DV

Tofu (Firm)

44.4 mg11% DV

Broccoli (Raw) provides 61.7 mg vs 44.4 mg in Tofu (Firm) (+17.3 mg, +39%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

194 mg16% DV

Tofu (Firm)

145 mg12% DV

Broccoli (Raw) provides 194 mg vs 145 mg in Tofu (Firm) (+48.8 mg, +34%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

1.2 mg11% DV

Tofu (Firm)

1.1 mg10% DV

Broccoli (Raw) provides 1.2 mg vs 1.1 mg in Tofu (Firm) (+0.14 mg, +13%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Broccoli (Raw)

0.11 g1% DV

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.11 g in Broccoli (Raw) (+0.83 g, +727%).

Nutrient

Broccoli (Raw)Normalized to 300 kcal (882 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Broccoli (Raw) and Tofu (Firm) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Broccoli (Raw)

24.9 g50% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 24.9 g in Broccoli (Raw) (+11.2 g, +45%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

58.6 g21% DV

Tofu (Firm)

6.8 g2% DV

Broccoli (Raw) provides 58.6 g vs 6.8 g in Tofu (Firm) (+51.8 g, +763%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

22.9 g82% DV

Tofu (Firm)

3.2 g12% DV

Broccoli (Raw) provides 22.9 g vs 3.2 g in Tofu (Firm) (+19.7 g, +606%).

Total FatTofu (Firm) higher

Broccoli (Raw)

3.3 g4% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 3.3 g in Broccoli (Raw) (+15.7 g, +482%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

15.0 g30% DV

Tofu (Firm)

2.2 g4% DV

Broccoli (Raw) provides 15.0 g vs 2.2 g in Tofu (Firm) (+12.8 g, +570%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

787 mg874% DV

Tofu (Firm)

0.36 mg

Broccoli (Raw) provides 787 mg vs 0.36 mg in Tofu (Firm) (+786 mg, +217835%).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

273 µg30% DV

Tofu (Firm)

0 µg

Broccoli (Raw) has higher vitamin a (rae) (273 µg vs 0 µg).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Tofu (Firm)

0 µg

Both Broccoli (Raw) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

6.9 mg46% DV

Tofu (Firm)

0.04 mg

Broccoli (Raw) provides 6.9 mg vs 0.04 mg in Tofu (Firm) (+6.8 mg, +18957%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

896 µg747% DV

Tofu (Firm)

8.7 µg7% DV

Broccoli (Raw) provides 896 µg vs 8.7 µg in Tofu (Firm) (+887 µg, +10243%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

556 µg139% DV

Tofu (Firm)

69 µg17% DV

Broccoli (Raw) provides 556 µg vs 69 µg in Tofu (Firm) (+487 µg, +710%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.63 mg52% DV

Tofu (Firm)

0.29 mg24% DV

Broccoli (Raw) provides 0.63 mg vs 0.29 mg in Tofu (Firm) (+0.33 mg, +114%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

1.0 mg79% DV

Tofu (Firm)

0.19 mg14% DV

Broccoli (Raw) provides 1.0 mg vs 0.19 mg in Tofu (Firm) (+0.84 mg, +450%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

5.6 mg35% DV

Tofu (Firm)

0.70 mg4% DV

Broccoli (Raw) provides 5.6 mg vs 0.70 mg in Tofu (Firm) (+4.9 mg, +701%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

5.1 mg101% DV

Tofu (Firm)

0.25 mg5% DV

Broccoli (Raw) provides 5.1 mg vs 0.25 mg in Tofu (Firm) (+4.8 mg, +1959%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

1.5 mg91% DV

Tofu (Firm)

0.17 mg10% DV

Broccoli (Raw) provides 1.5 mg vs 0.17 mg in Tofu (Firm) (+1.4 mg, +810%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Tofu (Firm)

0 µg

Both Broccoli (Raw) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

291 mg13% DV

Tofu (Firm)

32.5 mg1% DV

Broccoli (Raw) provides 291 mg vs 32.5 mg in Tofu (Firm) (+259 mg, +796%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

2,787 mg59% DV

Tofu (Firm)

534 mg11% DV

Broccoli (Raw) provides 2,787 mg vs 534 mg in Tofu (Firm) (+2,253 mg, +422%).

CalciumTofu (Firm) higher

Broccoli (Raw)

415 mg32% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 415 mg in Broccoli (Raw) (+603 mg, +146%).

IronTofu (Firm) higher

Broccoli (Raw)

6.4 mg36% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 6.4 mg in Broccoli (Raw) (+0.93 mg, +14%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

185 mg44% DV

Tofu (Firm)

134 mg32% DV

Broccoli (Raw) provides 185 mg vs 134 mg in Tofu (Firm) (+51.7 mg, +39%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

582 mg47% DV

Tofu (Firm)

437 mg35% DV

Broccoli (Raw) provides 582 mg vs 437 mg in Tofu (Firm) (+145 mg, +33%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

3.6 mg33% DV

Tofu (Firm)

3.2 mg29% DV

Broccoli (Raw) provides 3.6 mg vs 3.2 mg in Tofu (Firm) (+0.40 mg, +13%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Broccoli (Raw)

0.34 g2% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.34 g in Broccoli (Raw) (+2.5 g, +729%).

Broccoli (Raw) vs Tofu (Firm)

Broccoli (Raw)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary