Side-by-Side Comparison

Quinoa (Cooked) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit 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

-31%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 120 kcal, 37 kcal less).

Higher Protein

+127%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 4.4 g in Quinoa (Cooked) (+5.6 g, +127%).

Higher Dietary Fiber

+211%

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 0.90 g in Tofu (Firm) (+1.9 g, +211%).

Higher Vitamin C

Tofu (Firm)

Tofu (Firm) provides 0.10 mg vs 0 mg in Quinoa (Cooked) (+0.10 mg).

Comparing per 100 g standard edible portion.

Nutrient

Quinoa (Cooked)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

120 kcal6% DV

Tofu (Firm)

83 kcal4% DV

Quinoa (Cooked) provides 120 kcal vs 83 kcal in Tofu (Firm) (+37 kcal, +45%).

ProteinTofu (Firm) higher

Quinoa (Cooked)

4.4 g9% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 4.4 g in Quinoa (Cooked) (+5.6 g, +127%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

21.3 g8% DV

Tofu (Firm)

1.9 g1% DV

Quinoa (Cooked) provides 21.3 g vs 1.9 g in Tofu (Firm) (+19.4 g, +1033%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 g10% DV

Tofu (Firm)

0.90 g3% DV

Quinoa (Cooked) provides 2.8 g vs 0.90 g in Tofu (Firm) (+1.9 g, +211%).

Total FatTofu (Firm) higher

Quinoa (Cooked)

1.9 g2% DV

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 1.9 g in Quinoa (Cooked) (+3.3 g, +174%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

0.87 g2% DV

Tofu (Firm)

0.62 g1% DV

Quinoa (Cooked) provides 0.87 g vs 0.62 g in Tofu (Firm) (+0.25 g, +40%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Quinoa (Cooked)

0 mg

Tofu (Firm)

0.10 mg

Tofu (Firm) provides slightly more vitamin c (0.10 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

1.0 µg

Tofu (Firm)

0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.63 mg4% DV

Tofu (Firm)

0.01 mg

Quinoa (Cooked) provides 0.63 mg vs 0.01 mg in Tofu (Firm) (+0.62 mg, +6200%).

Vitamin KTofu (Firm) higher

Quinoa (Cooked)

0 µg

Tofu (Firm)

2.4 µg2% DV

Tofu (Firm) has higher vitamin k (2.4 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

42 µg11% DV

Tofu (Firm)

19 µg5% DV

Quinoa (Cooked) provides 42 µg vs 19 µg in Tofu (Firm) (+23 µg, +121%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.11 mg9% DV

Tofu (Firm)

0.08 mg7% DV

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.11 mg8% DV

Tofu (Firm)

0.05 mg4% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.05 mg).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

0.41 mg3% DV

Tofu (Firm)

0.20 mg1% DV

Quinoa (Cooked) provides 0.41 mg vs 0.20 mg in Tofu (Firm) (+0.22 mg, +111%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg5% DV

Tofu (Firm)

0.07 mg1% DV

Quinoa (Cooked) provides 0.23 mg vs 0.07 mg in Tofu (Firm) (+0.16 mg, +235%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.12 mg7% DV

Tofu (Firm)

0.05 mg3% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.05 mg).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Quinoa (Cooked)

7.0 mg

Tofu (Firm)

9.0 mg

Tofu (Firm) provides 9.0 mg vs 7.0 mg in Quinoa (Cooked) (+2.0 mg, +29%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

172 mg4% DV

Tofu (Firm)

148 mg3% DV

Quinoa (Cooked) provides 172 mg vs 148 mg in Tofu (Firm) (+24.0 mg, +16%).

CalciumTofu (Firm) higher

Quinoa (Cooked)

17.0 mg1% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 17.0 mg in Quinoa (Cooked) (+265 mg, +1559%).

IronTofu (Firm) higher

Quinoa (Cooked)

1.5 mg8% DV

Tofu (Firm)

2.0 mg11% DV

Tofu (Firm) provides 2.0 mg vs 1.5 mg in Quinoa (Cooked) (+0.55 mg, +37%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

64.0 mg15% DV

Tofu (Firm)

37.0 mg9% DV

Quinoa (Cooked) provides 64.0 mg vs 37.0 mg in Tofu (Firm) (+27.0 mg, +73%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

152 mg12% DV

Tofu (Firm)

121 mg10% DV

Quinoa (Cooked) provides 152 mg vs 121 mg in Tofu (Firm) (+31.0 mg, +26%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

1.1 mg10% DV

Tofu (Firm)

0.89 mg8% DV

Quinoa (Cooked) provides 1.1 mg vs 0.89 mg in Tofu (Firm) (+0.20 mg, +22%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Quinoa (Cooked)

0.23 g1% DV

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.23 g in Quinoa (Cooked) (+0.56 g, +243%).

Nutrient

Quinoa (Cooked)185 g (1 cup cooked (185 g))

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

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

222 kcal11% DV

Tofu (Firm)

105 kcal5% DV

Quinoa (Cooked) provides 222 kcal vs 105 kcal in Tofu (Firm) (+117 kcal, +112%).

ProteinTofu (Firm) higher

Quinoa (Cooked)

8.1 g16% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 8.1 g in Quinoa (Cooked) (+4.4 g, +54%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

39.4 g14% DV

Tofu (Firm)

2.4 g1% DV

Quinoa (Cooked) provides 39.4 g vs 2.4 g in Tofu (Firm) (+37.0 g, +1564%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

5.2 g19% DV

Tofu (Firm)

1.1 g4% DV

Quinoa (Cooked) provides 5.2 g vs 1.1 g in Tofu (Firm) (+4.0 g, +357%).

Total FatTofu (Firm) higher

Quinoa (Cooked)

3.6 g5% DV

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 3.6 g in Quinoa (Cooked) (+3.1 g, +87%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 g3% DV

Tofu (Firm)

0.78 g2% DV

Quinoa (Cooked) provides 1.6 g vs 0.78 g in Tofu (Firm) (+0.83 g, +106%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Quinoa (Cooked)

0 mg

Tofu (Firm)

0.13 mg

Tofu (Firm) provides slightly more vitamin c (0.13 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

1.9 µg

Tofu (Firm)

0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg8% DV

Tofu (Firm)

0.01 mg

Quinoa (Cooked) provides 1.2 mg vs 0.01 mg in Tofu (Firm) (+1.2 mg, +9150%).

Vitamin KTofu (Firm) higher

Quinoa (Cooked)

0 µg

Tofu (Firm)

3.0 µg3% DV

Tofu (Firm) has higher vitamin k (3.0 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

78 µg19% DV

Tofu (Firm)

24 µg6% DV

Quinoa (Cooked) provides 78 µg vs 24 µg in Tofu (Firm) (+54 µg, +225%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Tofu (Firm)

0.10 mg9% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.10 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Tofu (Firm)

0.07 mg5% DV

Quinoa (Cooked) provides 0.20 mg vs 0.07 mg in Tofu (Firm) (+0.14 mg, +211%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

0.76 mg5% DV

Tofu (Firm)

0.25 mg2% DV

Quinoa (Cooked) provides 0.76 mg vs 0.25 mg in Tofu (Firm) (+0.52 mg, +210%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.42 mg8% DV

Tofu (Firm)

0.09 mg2% DV

Quinoa (Cooked) provides 0.42 mg vs 0.09 mg in Tofu (Firm) (+0.34 mg, +392%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg13% DV

Tofu (Firm)

0.06 mg3% DV

Quinoa (Cooked) provides 0.23 mg vs 0.06 mg in Tofu (Firm) (+0.17 mg, +284%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

13.0 mg1% DV

Tofu (Firm)

11.3 mg

Quinoa (Cooked) provides 13.0 mg vs 11.3 mg in Tofu (Firm) (+1.6 mg, +14%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

318 mg7% DV

Tofu (Firm)

186 mg4% DV

Quinoa (Cooked) provides 318 mg vs 186 mg in Tofu (Firm) (+132 mg, +71%).

CalciumTofu (Firm) higher

Quinoa (Cooked)

31.5 mg2% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 31.5 mg in Quinoa (Cooked) (+324 mg, +1030%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 mg15% DV

Tofu (Firm)

2.6 mg14% DV

Quinoa (Cooked) provides 2.8 mg vs 2.6 mg in Tofu (Firm) (+0.19 mg, +7%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

118 mg28% DV

Tofu (Firm)

46.6 mg11% DV

Quinoa (Cooked) provides 118 mg vs 46.6 mg in Tofu (Firm) (+71.8 mg, +154%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

281 mg22% DV

Tofu (Firm)

152 mg12% DV

Quinoa (Cooked) provides 281 mg vs 152 mg in Tofu (Firm) (+129 mg, +84%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.0 mg18% DV

Tofu (Firm)

1.1 mg10% DV

Quinoa (Cooked) provides 2.0 mg vs 1.1 mg in Tofu (Firm) (+0.90 mg, +80%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Quinoa (Cooked)

0.43 g2% DV

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.43 g in Quinoa (Cooked) (+0.57 g, +134%).

Nutrient

Quinoa (Cooked)Amount per 100 kcal (83 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Quinoa (Cooked)

3.7 g7% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 3.7 g in Quinoa (Cooked) (+8.3 g, +228%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

17.7 g6% DV

Tofu (Firm)

2.3 g1% DV

Quinoa (Cooked) provides 17.7 g vs 2.3 g in Tofu (Firm) (+15.4 g, +684%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.3 g8% DV

Tofu (Firm)

1.1 g4% DV

Quinoa (Cooked) provides 2.3 g vs 1.1 g in Tofu (Firm) (+1.2 g, +115%).

Total FatTofu (Firm) higher

Quinoa (Cooked)

1.6 g2% DV

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 1.6 g in Quinoa (Cooked) (+4.7 g, +296%).

Total SugarsSimilar

Quinoa (Cooked)

0.72 g1% DV

Tofu (Firm)

0.74 g1% DV

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of total sugars (0.72 g).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Quinoa (Cooked)

0 mg

Tofu (Firm)

0.12 mg

Tofu (Firm) provides slightly more vitamin c (0.12 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

0.8 µg

Tofu (Firm)

0 µg

Quinoa (Cooked) has higher vitamin a (rae) (0.8 µg vs 0 µg).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.52 mg3% DV

Tofu (Firm)

0.01 mg

Quinoa (Cooked) provides 0.52 mg vs 0.01 mg in Tofu (Firm) (+0.51 mg, +4258%).

Vitamin KTofu (Firm) higher

Quinoa (Cooked)

0 µg

Tofu (Firm)

2.9 µg2% DV

Tofu (Firm) has higher vitamin k (2.9 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

35 µg9% DV

Tofu (Firm)

23 µg6% DV

Quinoa (Cooked) provides 35 µg vs 23 µg in Tofu (Firm) (+12 µg, +53%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.09 mg7% DV

Tofu (Firm)

0.10 mg8% DV

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Riboflavin (Vitamin B2)Similar

Quinoa (Cooked)

0.09 mg7% DV

Tofu (Firm)

0.06 mg5% DV

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.09 mg).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

0.34 mg2% DV

Tofu (Firm)

0.23 mg1% DV

Quinoa (Cooked) provides 0.34 mg vs 0.23 mg in Tofu (Firm) (+0.11 mg, +46%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.19 mg4% DV

Tofu (Firm)

0.08 mg2% DV

Quinoa (Cooked) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.08 mg).

Vitamin B6Similar

Quinoa (Cooked)

0.10 mg6% DV

Tofu (Firm)

0.06 mg3% DV

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of vitamin b6 (0.10 mg).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Quinoa (Cooked)

5.8 mg

Tofu (Firm)

10.8 mg

Tofu (Firm) provides 10.8 mg vs 5.8 mg in Quinoa (Cooked) (+5.0 mg, +86%).

PotassiumTofu (Firm) higher

Quinoa (Cooked)

143 mg3% DV

Tofu (Firm)

178 mg4% DV

Tofu (Firm) provides 178 mg vs 143 mg in Quinoa (Cooked) (+34.8 mg, +24%).

CalciumTofu (Firm) higher

Quinoa (Cooked)

14.1 mg1% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 14.1 mg in Quinoa (Cooked) (+324 mg, +2298%).

IronTofu (Firm) higher

Quinoa (Cooked)

1.2 mg7% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 1.2 mg in Quinoa (Cooked) (+1.2 mg, +98%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

53.1 mg13% DV

Tofu (Firm)

44.4 mg11% DV

Quinoa (Cooked) provides 53.1 mg vs 44.4 mg in Tofu (Firm) (+8.7 mg, +20%).

PhosphorusTofu (Firm) higher

Quinoa (Cooked)

126 mg10% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 126 mg in Quinoa (Cooked) (+19.0 mg, +15%).

ZincTofu (Firm) higher

Quinoa (Cooked)

0.90 mg8% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.90 mg in Quinoa (Cooked) (+0.16 mg, +18%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Quinoa (Cooked)

0.19 g1% DV

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.19 g in Quinoa (Cooked) (+0.76 g, +397%).

Nutrient

Quinoa (Cooked)Normalized to 300 kcal (250 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Quinoa (Cooked)

11.0 g22% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 11.0 g in Quinoa (Cooked) (+25.0 g, +228%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

53.3 g19% DV

Tofu (Firm)

6.8 g2% DV

Quinoa (Cooked) provides 53.3 g vs 6.8 g in Tofu (Firm) (+46.5 g, +685%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

7.0 g25% DV

Tofu (Firm)

3.2 g12% DV

Quinoa (Cooked) provides 7.0 g vs 3.2 g in Tofu (Firm) (+3.8 g, +115%).

Total FatTofu (Firm) higher

Quinoa (Cooked)

4.8 g6% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 4.8 g in Quinoa (Cooked) (+14.2 g, +296%).

Total SugarsSimilar

Quinoa (Cooked)

2.2 g4% DV

Tofu (Firm)

2.2 g4% DV

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of total sugars (2.2 g).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Quinoa (Cooked)

0 mg

Tofu (Firm)

0.36 mg

Tofu (Firm) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

2.5 µg

Tofu (Firm)

0 µg

Quinoa (Cooked) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 mg11% DV

Tofu (Firm)

0.04 mg

Quinoa (Cooked) provides 1.6 mg vs 0.04 mg in Tofu (Firm) (+1.5 mg, +4263%).

Vitamin KTofu (Firm) higher

Quinoa (Cooked)

0 µg

Tofu (Firm)

8.7 µg7% DV

Tofu (Firm) has higher vitamin k (8.7 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

105 µg26% DV

Tofu (Firm)

69 µg17% DV

Quinoa (Cooked) provides 105 µg vs 69 µg in Tofu (Firm) (+36 µg, +53%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.27 mg22% DV

Tofu (Firm)

0.29 mg24% DV

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.27 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.28 mg21% DV

Tofu (Firm)

0.19 mg14% DV

Quinoa (Cooked) provides 0.28 mg vs 0.19 mg in Tofu (Firm) (+0.09 mg, +46%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

1.0 mg6% DV

Tofu (Firm)

0.70 mg4% DV

Quinoa (Cooked) provides 1.0 mg vs 0.70 mg in Tofu (Firm) (+0.33 mg, +46%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.57 mg11% DV

Tofu (Firm)

0.25 mg5% DV

Quinoa (Cooked) provides 0.57 mg vs 0.25 mg in Tofu (Firm) (+0.32 mg, +132%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.31 mg18% DV

Tofu (Firm)

0.17 mg10% DV

Quinoa (Cooked) provides 0.31 mg vs 0.17 mg in Tofu (Firm) (+0.14 mg, +81%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Tofu (Firm)

0 µg

Both Quinoa (Cooked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Quinoa (Cooked)

17.5 mg1% DV

Tofu (Firm)

32.5 mg1% DV

Tofu (Firm) provides 32.5 mg vs 17.5 mg in Quinoa (Cooked) (+15.0 mg, +86%).

PotassiumTofu (Firm) higher

Quinoa (Cooked)

430 mg9% DV

Tofu (Firm)

534 mg11% DV

Tofu (Firm) provides 534 mg vs 430 mg in Quinoa (Cooked) (+104 mg, +24%).

CalciumTofu (Firm) higher

Quinoa (Cooked)

42.5 mg3% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 42.5 mg in Quinoa (Cooked) (+976 mg, +2295%).

IronTofu (Firm) higher

Quinoa (Cooked)

3.7 mg21% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 3.7 mg in Quinoa (Cooked) (+3.6 mg, +98%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

160 mg38% DV

Tofu (Firm)

134 mg32% DV

Quinoa (Cooked) provides 160 mg vs 134 mg in Tofu (Firm) (+26.4 mg, +20%).

PhosphorusTofu (Firm) higher

Quinoa (Cooked)

380 mg30% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 380 mg in Quinoa (Cooked) (+56.8 mg, +15%).

ZincTofu (Firm) higher

Quinoa (Cooked)

2.7 mg25% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 2.7 mg in Quinoa (Cooked) (+0.49 mg, +18%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Quinoa (Cooked)

0.58 g3% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.58 g in Quinoa (Cooked) (+2.3 g, +396%).

Quinoa (Cooked) vs Tofu (Firm)

Quinoa (Cooked)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary