Side-by-Side Comparison

Spinach (Raw) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit 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

-72%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 83 kcal, 60 kcal less).

Higher Protein

+249%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 2.9 g in Spinach (Raw) (+7.1 g, +249%).

Higher Dietary Fiber

+144%

Spinach (Raw)

Spinach (Raw) provides 2.2 g vs 0.90 g in Tofu (Firm) (+1.3 g, +144%).

Higher Vitamin C

+28000%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 0.10 mg in Tofu (Firm) (+28.0 mg, +28000%).

Comparing per 100 g standard edible portion.

Nutrient

Spinach (Raw)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Spinach (Raw)

23 kcal1% DV

Tofu (Firm)

83 kcal4% DV

Tofu (Firm) provides 83 kcal vs 23 kcal in Spinach (Raw) (+60 kcal, +261%).

ProteinTofu (Firm) higher

Spinach (Raw)

2.9 g6% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 2.9 g in Spinach (Raw) (+7.1 g, +249%).

CarbohydratesSpinach (Raw) higher

Spinach (Raw)

3.6 g1% DV

Tofu (Firm)

1.9 g1% DV

Spinach (Raw) provides 3.6 g vs 1.9 g in Tofu (Firm) (+1.8 g, +93%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

2.2 g8% DV

Tofu (Firm)

0.90 g3% DV

Spinach (Raw) provides 2.2 g vs 0.90 g in Tofu (Firm) (+1.3 g, +144%).

Total FatTofu (Firm) higher

Spinach (Raw)

0.39 g1% DV

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 0.39 g in Spinach (Raw) (+4.9 g, +1249%).

Total SugarsTofu (Firm) higher

Spinach (Raw)

0.42 g1% DV

Tofu (Firm)

0.62 g1% DV

Tofu (Firm) provides 0.62 g vs 0.42 g in Spinach (Raw) (+0.20 g, +48%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

28.1 mg31% DV

Tofu (Firm)

0.10 mg

Spinach (Raw) provides 28.1 mg vs 0.10 mg in Tofu (Firm) (+28.0 mg, +28000%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

469 µg52% DV

Tofu (Firm)

0 µg

Spinach (Raw) has higher vitamin a (rae) (469 µg vs 0 µg).

Vitamin DSimilar

Spinach (Raw)

0 µg

Tofu (Firm)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

2.0 mg14% DV

Tofu (Firm)

0.01 mg

Spinach (Raw) provides 2.0 mg vs 0.01 mg in Tofu (Firm) (+2.0 mg, +20200%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

483 µg402% DV

Tofu (Firm)

2.4 µg2% DV

Spinach (Raw) provides 483 µg vs 2.4 µg in Tofu (Firm) (+481 µg, +20021%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

194 µg49% DV

Tofu (Firm)

19 µg5% DV

Spinach (Raw) provides 194 µg vs 19 µg in Tofu (Firm) (+175 µg, +921%).

Thiamin (Vitamin B1)Similar

Spinach (Raw)

0.08 mg7% DV

Tofu (Firm)

0.08 mg7% DV

Both Spinach (Raw) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.19 mg15% DV

Tofu (Firm)

0.05 mg4% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.05 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

0.72 mg5% DV

Tofu (Firm)

0.20 mg1% DV

Spinach (Raw) provides 0.72 mg vs 0.20 mg in Tofu (Firm) (+0.53 mg, +271%).

Pantothenic Acid (B5)Similar

Spinach (Raw)

0.07 mg1% DV

Tofu (Firm)

0.07 mg1% DV

Both Spinach (Raw) and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.07 mg).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.20 mg11% DV

Tofu (Firm)

0.05 mg3% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.05 mg).

Vitamin B12Similar

Spinach (Raw)

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg3% DV

Tofu (Firm)

9.0 mg

Spinach (Raw) provides 79.0 mg vs 9.0 mg in Tofu (Firm) (+70.0 mg, +778%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

558 mg12% DV

Tofu (Firm)

148 mg3% DV

Spinach (Raw) provides 558 mg vs 148 mg in Tofu (Firm) (+410 mg, +277%).

CalciumTofu (Firm) higher

Spinach (Raw)

99.0 mg8% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 99.0 mg in Spinach (Raw) (+183 mg, +185%).

IronSpinach (Raw) higher

Spinach (Raw)

2.7 mg15% DV

Tofu (Firm)

2.0 mg11% DV

Spinach (Raw) provides 2.7 mg vs 2.0 mg in Tofu (Firm) (+0.67 mg, +33%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg19% DV

Tofu (Firm)

37.0 mg9% DV

Spinach (Raw) provides 79.0 mg vs 37.0 mg in Tofu (Firm) (+42.0 mg, +114%).

PhosphorusTofu (Firm) higher

Spinach (Raw)

49.0 mg4% DV

Tofu (Firm)

121 mg10% DV

Tofu (Firm) provides 121 mg vs 49.0 mg in Spinach (Raw) (+72.0 mg, +147%).

ZincTofu (Firm) higher

Spinach (Raw)

0.53 mg5% DV

Tofu (Firm)

0.89 mg8% DV

Tofu (Firm) provides 0.89 mg vs 0.53 mg in Spinach (Raw) (+0.36 mg, +68%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Spinach (Raw)

0.06 g

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.06 g in Spinach (Raw) (+0.73 g, +1154%).

Nutrient

Spinach (Raw)30 g (1 cup raw leaves (30 g))

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

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Spinach (Raw)

7 kcal

Tofu (Firm)

105 kcal5% DV

Tofu (Firm) provides 105 kcal vs 7 kcal in Spinach (Raw) (+98 kcal, +1416%).

ProteinTofu (Firm) higher

Spinach (Raw)

0.86 g2% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 0.86 g in Spinach (Raw) (+11.7 g, +1366%).

CarbohydratesTofu (Firm) higher

Spinach (Raw)

1.1 g

Tofu (Firm)

2.4 g1% DV

Tofu (Firm) provides 2.4 g vs 1.1 g in Spinach (Raw) (+1.3 g, +118%).

Dietary FiberTofu (Firm) higher

Spinach (Raw)

0.66 g2% DV

Tofu (Firm)

1.1 g4% DV

Tofu (Firm) provides 1.1 g vs 0.66 g in Spinach (Raw) (+0.47 g, +72%).

Total FatTofu (Firm) higher

Spinach (Raw)

0.12 g

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 0.12 g in Spinach (Raw) (+6.5 g, +5565%).

Total SugarsTofu (Firm) higher

Spinach (Raw)

0.13 g

Tofu (Firm)

0.78 g2% DV

Tofu (Firm) provides 0.78 g vs 0.13 g in Spinach (Raw) (+0.66 g, +520%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

8.4 mg9% DV

Tofu (Firm)

0.13 mg

Spinach (Raw) provides 8.4 mg vs 0.13 mg in Tofu (Firm) (+8.3 mg, +6590%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

141 µg16% DV

Tofu (Firm)

0 µg

Spinach (Raw) has higher vitamin a (rae) (141 µg vs 0 µg).

Vitamin DSimilar

Spinach (Raw)

0 µg

Tofu (Firm)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

0.61 mg4% DV

Tofu (Firm)

0.01 mg

Spinach (Raw) provides 0.61 mg vs 0.01 mg in Tofu (Firm) (+0.60 mg, +4733%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

145 µg121% DV

Tofu (Firm)

3.0 µg3% DV

Spinach (Raw) provides 145 µg vs 3.0 µg in Tofu (Firm) (+142 µg, +4691%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

58 µg15% DV

Tofu (Firm)

24 µg6% DV

Spinach (Raw) provides 58 µg vs 24 µg in Tofu (Firm) (+34 µg, +143%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Spinach (Raw)

0.02 mg2% DV

Tofu (Firm)

0.10 mg9% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Spinach (Raw)

0.06 mg4% DV

Tofu (Firm)

0.07 mg5% DV

Both Spinach (Raw) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Similar

Spinach (Raw)

0.22 mg1% DV

Tofu (Firm)

0.25 mg2% DV

Both Spinach (Raw) and Tofu (Firm) provide similar amounts of niacin (vitamin b3) (0.22 mg).

Pantothenic Acid (B5)Tofu (Firm) higher

Spinach (Raw)

0.02 mg

Tofu (Firm)

0.09 mg2% DV

Tofu (Firm) provides slightly more pantothenic acid (b5) (0.09 mg vs 0.02 mg).

Vitamin B6Similar

Spinach (Raw)

0.06 mg3% DV

Tofu (Firm)

0.06 mg3% DV

Both Spinach (Raw) and Tofu (Firm) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Spinach (Raw)

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

23.7 mg1% DV

Tofu (Firm)

11.3 mg

Spinach (Raw) provides 23.7 mg vs 11.3 mg in Tofu (Firm) (+12.4 mg, +109%).

PotassiumTofu (Firm) higher

Spinach (Raw)

167 mg4% DV

Tofu (Firm)

186 mg4% DV

Tofu (Firm) provides 186 mg vs 167 mg in Spinach (Raw) (+19.1 mg, +11%).

CalciumTofu (Firm) higher

Spinach (Raw)

29.7 mg2% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 29.7 mg in Spinach (Raw) (+326 mg, +1096%).

IronTofu (Firm) higher

Spinach (Raw)

0.81 mg5% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 0.81 mg in Spinach (Raw) (+1.8 mg, +216%).

MagnesiumTofu (Firm) higher

Spinach (Raw)

23.7 mg6% DV

Tofu (Firm)

46.6 mg11% DV

Tofu (Firm) provides 46.6 mg vs 23.7 mg in Spinach (Raw) (+22.9 mg, +97%).

PhosphorusTofu (Firm) higher

Spinach (Raw)

14.7 mg1% DV

Tofu (Firm)

152 mg12% DV

Tofu (Firm) provides 152 mg vs 14.7 mg in Spinach (Raw) (+138 mg, +937%).

ZincTofu (Firm) higher

Spinach (Raw)

0.16 mg1% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.16 mg in Spinach (Raw) (+0.96 mg, +605%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Spinach (Raw)

0.02 g

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.02 g in Spinach (Raw) (+0.98 g, +5167%).

Nutrient

Spinach (Raw)Amount per 100 kcal (435 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

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

ProteinSpinach (Raw) higher

Spinach (Raw)

12.4 g25% DV

Tofu (Firm)

12.0 g24% DV

Spinach (Raw) provides 12.4 g vs 12.0 g in Tofu (Firm) (+0.46 g, +4%).

CarbohydratesSpinach (Raw) higher

Spinach (Raw)

15.8 g6% DV

Tofu (Firm)

2.3 g1% DV

Spinach (Raw) provides 15.8 g vs 2.3 g in Tofu (Firm) (+13.5 g, +600%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

9.6 g34% DV

Tofu (Firm)

1.1 g4% DV

Spinach (Raw) provides 9.6 g vs 1.1 g in Tofu (Firm) (+8.5 g, +786%).

Total FatTofu (Firm) higher

Spinach (Raw)

1.7 g2% DV

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 1.7 g in Spinach (Raw) (+4.6 g, +272%).

Total SugarsSpinach (Raw) higher

Spinach (Raw)

1.8 g4% DV

Tofu (Firm)

0.74 g1% DV

Spinach (Raw) provides 1.8 g vs 0.74 g in Tofu (Firm) (+1.1 g, +146%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

122 mg136% DV

Tofu (Firm)

0.12 mg

Spinach (Raw) provides 122 mg vs 0.12 mg in Tofu (Firm) (+122 mg, +101763%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

2,040 µg227% DV

Tofu (Firm)

0 µg

Spinach (Raw) has higher vitamin a (rae) (2,040 µg vs 0 µg).

Vitamin DSimilar

Spinach (Raw)

0 µg

Tofu (Firm)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

8.8 mg59% DV

Tofu (Firm)

0.01 mg

Spinach (Raw) provides 8.8 mg vs 0.01 mg in Tofu (Firm) (+8.8 mg, +73487%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

2,101 µg1751% DV

Tofu (Firm)

2.9 µg2% DV

Spinach (Raw) provides 2,101 µg vs 2.9 µg in Tofu (Firm) (+2,098 µg, +72838%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

844 µg211% DV

Tofu (Firm)

23 µg6% DV

Spinach (Raw) provides 844 µg vs 23 µg in Tofu (Firm) (+821 µg, +3601%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

0.34 mg28% DV

Tofu (Firm)

0.10 mg8% DV

Spinach (Raw) provides 0.34 mg vs 0.10 mg in Tofu (Firm) (+0.24 mg, +249%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.82 mg63% DV

Tofu (Firm)

0.06 mg5% DV

Spinach (Raw) provides 0.82 mg vs 0.06 mg in Tofu (Firm) (+0.76 mg, +1218%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

3.1 mg20% DV

Tofu (Firm)

0.23 mg1% DV

Spinach (Raw) provides 3.1 mg vs 0.23 mg in Tofu (Firm) (+2.9 mg, +1246%).

Pantothenic Acid (B5)Spinach (Raw) higher

Spinach (Raw)

0.28 mg6% DV

Tofu (Firm)

0.08 mg2% DV

Spinach (Raw) provides 0.28 mg vs 0.08 mg in Tofu (Firm) (+0.20 mg, +247%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.85 mg50% DV

Tofu (Firm)

0.06 mg3% DV

Spinach (Raw) provides 0.85 mg vs 0.06 mg in Tofu (Firm) (+0.79 mg, +1404%).

Vitamin B12Similar

Spinach (Raw)

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

344 mg15% DV

Tofu (Firm)

10.8 mg

Spinach (Raw) provides 344 mg vs 10.8 mg in Tofu (Firm) (+333 mg, +3082%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

2,427 mg52% DV

Tofu (Firm)

178 mg4% DV

Spinach (Raw) provides 2,427 mg vs 178 mg in Tofu (Firm) (+2,250 mg, +1267%).

CalciumSpinach (Raw) higher

Spinach (Raw)

431 mg33% DV

Tofu (Firm)

338 mg26% DV

Spinach (Raw) provides 431 mg vs 338 mg in Tofu (Firm) (+92.3 mg, +27%).

IronSpinach (Raw) higher

Spinach (Raw)

11.8 mg65% DV

Tofu (Firm)

2.4 mg14% DV

Spinach (Raw) provides 11.8 mg vs 2.4 mg in Tofu (Firm) (+9.3 mg, +382%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

344 mg82% DV

Tofu (Firm)

44.4 mg11% DV

Spinach (Raw) provides 344 mg vs 44.4 mg in Tofu (Firm) (+299 mg, +674%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

213 mg17% DV

Tofu (Firm)

145 mg12% DV

Spinach (Raw) provides 213 mg vs 145 mg in Tofu (Firm) (+67.9 mg, +47%).

ZincSpinach (Raw) higher

Spinach (Raw)

2.3 mg21% DV

Tofu (Firm)

1.1 mg10% DV

Spinach (Raw) provides 2.3 mg vs 1.1 mg in Tofu (Firm) (+1.2 mg, +116%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Spinach (Raw)

0.27 g1% DV

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.27 g in Spinach (Raw) (+0.67 g, +246%).

Nutrient

Spinach (Raw)Normalized to 300 kcal (1304 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

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

ProteinSpinach (Raw) higher

Spinach (Raw)

37.3 g75% DV

Tofu (Firm)

36.0 g72% DV

Spinach (Raw) provides 37.3 g vs 36.0 g in Tofu (Firm) (+1.3 g, +4%).

CarbohydratesSpinach (Raw) higher

Spinach (Raw)

47.3 g17% DV

Tofu (Firm)

6.8 g2% DV

Spinach (Raw) provides 47.3 g vs 6.8 g in Tofu (Firm) (+40.5 g, +597%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

28.7 g102% DV

Tofu (Firm)

3.2 g12% DV

Spinach (Raw) provides 28.7 g vs 3.2 g in Tofu (Firm) (+25.4 g, +783%).

Total FatTofu (Firm) higher

Spinach (Raw)

5.1 g7% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 5.1 g in Spinach (Raw) (+13.9 g, +273%).

Total SugarsSpinach (Raw) higher

Spinach (Raw)

5.5 g11% DV

Tofu (Firm)

2.2 g4% DV

Spinach (Raw) provides 5.5 g vs 2.2 g in Tofu (Firm) (+3.2 g, +145%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

366 mg407% DV

Tofu (Firm)

0.36 mg

Spinach (Raw) provides 366 mg vs 0.36 mg in Tofu (Firm) (+366 mg, +101402%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

6,116 µg680% DV

Tofu (Firm)

0 µg

Spinach (Raw) has higher vitamin a (rae) (6,116 µg vs 0 µg).

Vitamin DSimilar

Spinach (Raw)

0 µg

Tofu (Firm)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

26.5 mg176% DV

Tofu (Firm)

0.04 mg

Spinach (Raw) provides 26.5 mg vs 0.04 mg in Tofu (Firm) (+26.4 mg, +73227%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

6,297 µg5248% DV

Tofu (Firm)

8.7 µg7% DV

Spinach (Raw) provides 6,297 µg vs 8.7 µg in Tofu (Firm) (+6,288 µg, +72580%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

2,530 µg632% DV

Tofu (Firm)

69 µg17% DV

Spinach (Raw) provides 2,530 µg vs 69 µg in Tofu (Firm) (+2,461 µg, +3588%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

1.0 mg85% DV

Tofu (Firm)

0.29 mg24% DV

Spinach (Raw) provides 1.0 mg vs 0.29 mg in Tofu (Firm) (+0.72 mg, +248%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

2.5 mg190% DV

Tofu (Firm)

0.19 mg14% DV

Spinach (Raw) provides 2.5 mg vs 0.19 mg in Tofu (Firm) (+2.3 mg, +1213%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

9.4 mg59% DV

Tofu (Firm)

0.70 mg4% DV

Spinach (Raw) provides 9.4 mg vs 0.70 mg in Tofu (Firm) (+8.7 mg, +1241%).

Pantothenic Acid (B5)Spinach (Raw) higher

Spinach (Raw)

0.85 mg17% DV

Tofu (Firm)

0.25 mg5% DV

Spinach (Raw) provides 0.85 mg vs 0.25 mg in Tofu (Firm) (+0.60 mg, +245%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

2.5 mg150% DV

Tofu (Firm)

0.17 mg10% DV

Spinach (Raw) provides 2.5 mg vs 0.17 mg in Tofu (Firm) (+2.4 mg, +1399%).

Vitamin B12Similar

Spinach (Raw)

0 µg

Tofu (Firm)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg45% DV

Tofu (Firm)

32.5 mg1% DV

Spinach (Raw) provides 1,030 mg vs 32.5 mg in Tofu (Firm) (+998 mg, +3071%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

7,276 mg155% DV

Tofu (Firm)

534 mg11% DV

Spinach (Raw) provides 7,276 mg vs 534 mg in Tofu (Firm) (+6,742 mg, +1262%).

CalciumSpinach (Raw) higher

Spinach (Raw)

1,291 mg99% DV

Tofu (Firm)

1,018 mg78% DV

Spinach (Raw) provides 1,291 mg vs 1,018 mg in Tofu (Firm) (+273 mg, +27%).

IronSpinach (Raw) higher

Spinach (Raw)

35.3 mg196% DV

Tofu (Firm)

7.4 mg41% DV

Spinach (Raw) provides 35.3 mg vs 7.4 mg in Tofu (Firm) (+28.0 mg, +380%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg245% DV

Tofu (Firm)

134 mg32% DV

Spinach (Raw) provides 1,030 mg vs 134 mg in Tofu (Firm) (+897 mg, +671%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

639 mg51% DV

Tofu (Firm)

437 mg35% DV

Spinach (Raw) provides 639 mg vs 437 mg in Tofu (Firm) (+202 mg, +46%).

ZincSpinach (Raw) higher

Spinach (Raw)

6.9 mg63% DV

Tofu (Firm)

3.2 mg29% DV

Spinach (Raw) provides 6.9 mg vs 3.2 mg in Tofu (Firm) (+3.7 mg, +115%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Spinach (Raw)

0.82 g4% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.82 g in Spinach (Raw) (+2.0 g, +247%).

Spinach (Raw) vs Tofu (Firm)

Spinach (Raw)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary