Comparer la Nutrition Côte à Côte

Quinoa vs Tofu

Sélectionnez deux aliments et comparez les macronutriments, vitamines et minéraux côte à côte : par 100g, par portion ou normalisé aux mêmes calories.

Comparaisons Populaires

Aliment A

Aliment B

Céréales

Quinoa

120Calories

4.4Protéines

2.8Fibres

0.0Vitamine C

Voir les Détails

Légumineuses

Tofu

83Calories

10.0Protéines

0.9Fibres

0.1Vitamine C

Voir les Détails

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Moins de Calories

-31%

Tofu

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

Plus de Protéines

+127%

Tofu

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

Plus de Fibres

+211%

Quinoa

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

Plus de Vitamine C

Tofu

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

Comparing per 100 g standard edible portion.

Nutriment

Quinoa100 g edible portion

Tofu100 g edible portion

Macronutriments6 nutriments

Calories (Énergie)Quinoa plus élevé

Quinoa

120 kcal6% VQ

Tofu

83 kcal4% VQ

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

ProtéinesTofu plus élevé

Quinoa

4.4 g9% VQ

Tofu

10.0 g20% VQ

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

GlucidesQuinoa plus élevé

Quinoa

21.3 g8% VQ

Tofu

1.9 g1% VQ

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

Fibres AlimentairesQuinoa plus élevé

Quinoa

2.8 g10% VQ

Tofu

0.90 g3% VQ

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

Lipides TotauxTofu plus élevé

Quinoa

1.9 g2% VQ

Tofu

5.3 g7% VQ

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

SucresQuinoa plus élevé

Quinoa

0.87 g2% VQ

Tofu

0.62 g1% VQ

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

Vitamines12 nutriments

Vitamine CTofu plus élevé

Quinoa

0 mg

Tofu

0.10 mg

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

Vitamine AQuinoa plus élevé

Quinoa

1.0 µg

Tofu

0 µg

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

Vitamine DSimilaire

Quinoa

0 µg

Tofu

0 µg

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

Vitamine EQuinoa plus élevé

Quinoa

0.63 mg4% VQ

Tofu

0.01 mg

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

Vitamine KTofu plus élevé

Quinoa

0 µg

Tofu

2.4 µg2% VQ

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

Acide FoliqueQuinoa plus élevé

Quinoa

42 µg11% VQ

Tofu

19 µg5% VQ

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

Vitamine B1 (Thiamine)Similaire

Quinoa

0.11 mg9% VQ

Tofu

0.08 mg7% VQ

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

Vitamine B2 (Riboflavine)Quinoa plus élevé

Quinoa

0.11 mg8% VQ

Tofu

0.05 mg4% VQ

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

Vitamine B3 (Niacine)Quinoa plus élevé

Quinoa

0.41 mg3% VQ

Tofu

0.20 mg1% VQ

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

Vitamine B5Quinoa plus élevé

Quinoa

0.23 mg5% VQ

Tofu

0.07 mg1% VQ

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

Vitamine B6Quinoa plus élevé

Quinoa

0.12 mg7% VQ

Tofu

0.05 mg3% VQ

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

Vitamine B12Similaire

Quinoa

0 µg

Tofu

0 µg

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

Minéraux7 nutriments

SodiumTofu plus élevé

Quinoa

7.0 mg

Tofu

9.0 mg

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

PotassiumQuinoa plus élevé

Quinoa

172 mg4% VQ

Tofu

148 mg3% VQ

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

CalciumTofu plus élevé

Quinoa

17.0 mg1% VQ

Tofu

282 mg22% VQ

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

FerTofu plus élevé

Quinoa

1.5 mg8% VQ

Tofu

2.0 mg11% VQ

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

MagnésiumQuinoa plus élevé

Quinoa

64.0 mg15% VQ

Tofu

37.0 mg9% VQ

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

PhosphoreQuinoa plus élevé

Quinoa

152 mg12% VQ

Tofu

121 mg10% VQ

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

ZincQuinoa plus élevé

Quinoa

1.1 mg10% VQ

Tofu

0.89 mg8% VQ

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

Lipides1 nutriments

Acides Gras SaturésTofu plus élevé

Quinoa

0.23 g1% VQ

Tofu

0.79 g4% VQ

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

Nutriment

Quinoa185 g (1 cup cooked (185 g))

Tofu126 g (1/2 block (126 g))

Macronutriments6 nutriments

Calories (Énergie)Quinoa plus élevé

Quinoa

222 kcal11% VQ

Tofu

105 kcal5% VQ

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

ProtéinesTofu plus élevé

Quinoa

8.1 g16% VQ

Tofu

12.6 g25% VQ

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

GlucidesQuinoa plus élevé

Quinoa

39.4 g14% VQ

Tofu

2.4 g1% VQ

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

Fibres AlimentairesQuinoa plus élevé

Quinoa

5.2 g19% VQ

Tofu

1.1 g4% VQ

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

Lipides TotauxTofu plus élevé

Quinoa

3.6 g5% VQ

Tofu

6.6 g8% VQ

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

SucresQuinoa plus élevé

Quinoa

1.6 g3% VQ

Tofu

0.78 g2% VQ

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

Vitamines12 nutriments

Vitamine CTofu plus élevé

Quinoa

0 mg

Tofu

0.13 mg

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

Vitamine AQuinoa plus élevé

Quinoa

1.9 µg

Tofu

0 µg

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

Vitamine DSimilaire

Quinoa

0 µg

Tofu

0 µg

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

Vitamine EQuinoa plus élevé

Quinoa

1.2 mg8% VQ

Tofu

0.01 mg

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

Vitamine KTofu plus élevé

Quinoa

0 µg

Tofu

3.0 µg3% VQ

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

Acide FoliqueQuinoa plus élevé

Quinoa

78 µg19% VQ

Tofu

24 µg6% VQ

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

Vitamine B1 (Thiamine)Quinoa plus élevé

Quinoa

0.20 mg16% VQ

Tofu

0.10 mg9% VQ

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

Vitamine B2 (Riboflavine)Quinoa plus élevé

Quinoa

0.20 mg16% VQ

Tofu

0.07 mg5% VQ

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

Vitamine B3 (Niacine)Quinoa plus élevé

Quinoa

0.76 mg5% VQ

Tofu

0.25 mg2% VQ

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

Vitamine B5Quinoa plus élevé

Quinoa

0.42 mg8% VQ

Tofu

0.09 mg2% VQ

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

Vitamine B6Quinoa plus élevé

Quinoa

0.23 mg13% VQ

Tofu

0.06 mg3% VQ

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

Vitamine B12Similaire

Quinoa

0 µg

Tofu

0 µg

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

Minéraux7 nutriments

SodiumQuinoa plus élevé

Quinoa

13.0 mg1% VQ

Tofu

11.3 mg

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

PotassiumQuinoa plus élevé

Quinoa

318 mg7% VQ

Tofu

186 mg4% VQ

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

CalciumTofu plus élevé

Quinoa

31.5 mg2% VQ

Tofu

355 mg27% VQ

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

FerQuinoa plus élevé

Quinoa

2.8 mg15% VQ

Tofu

2.6 mg14% VQ

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

MagnésiumQuinoa plus élevé

Quinoa

118 mg28% VQ

Tofu

46.6 mg11% VQ

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

PhosphoreQuinoa plus élevé

Quinoa

281 mg22% VQ

Tofu

152 mg12% VQ

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

ZincQuinoa plus élevé

Quinoa

2.0 mg18% VQ

Tofu

1.1 mg10% VQ

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

Lipides1 nutriments

Acides Gras SaturésTofu plus élevé

Quinoa

0.43 g2% VQ

Tofu

1.00 g5% VQ

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

Nutriment

QuinoaAmount per 100 kcal (83 g)

TofuAmount per 100 kcal (120 g)

Macronutriments6 nutriments

Calories (Énergie)Similaire

Quinoa

100 kcal5% VQ

Tofu

100 kcal5% VQ

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

ProtéinesTofu plus élevé

Quinoa

3.7 g7% VQ

Tofu

12.0 g24% VQ

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

GlucidesQuinoa plus élevé

Quinoa

17.7 g6% VQ

Tofu

2.3 g1% VQ

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

Fibres AlimentairesQuinoa plus élevé

Quinoa

2.3 g8% VQ

Tofu

1.1 g4% VQ

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

Lipides TotauxTofu plus élevé

Quinoa

1.6 g2% VQ

Tofu

6.3 g8% VQ

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

SucresSimilaire

Quinoa

0.72 g1% VQ

Tofu

0.74 g1% VQ

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

Vitamines12 nutriments

Vitamine CTofu plus élevé

Quinoa

0 mg

Tofu

0.12 mg

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

Vitamine AQuinoa plus élevé

Quinoa

0.8 µg

Tofu

0 µg

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

Vitamine DSimilaire

Quinoa

0 µg

Tofu

0 µg

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

Vitamine EQuinoa plus élevé

Quinoa

0.52 mg3% VQ

Tofu

0.01 mg

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

Vitamine KTofu plus élevé

Quinoa

0 µg

Tofu

2.9 µg2% VQ

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

Acide FoliqueQuinoa plus élevé

Quinoa

35 µg9% VQ

Tofu

23 µg6% VQ

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

Vitamine B1 (Thiamine)Similaire

Quinoa

0.09 mg7% VQ

Tofu

0.10 mg8% VQ

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

Vitamine B2 (Riboflavine)Similaire

Quinoa

0.09 mg7% VQ

Tofu

0.06 mg5% VQ

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

Vitamine B3 (Niacine)Quinoa plus élevé

Quinoa

0.34 mg2% VQ

Tofu

0.23 mg1% VQ

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

Vitamine B5Quinoa plus élevé

Quinoa

0.19 mg4% VQ

Tofu

0.08 mg2% VQ

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

Vitamine B6Similaire

Quinoa

0.10 mg6% VQ

Tofu

0.06 mg3% VQ

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

Vitamine B12Similaire

Quinoa

0 µg

Tofu

0 µg

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

Minéraux7 nutriments

SodiumTofu plus élevé

Quinoa

5.8 mg

Tofu

10.8 mg

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

PotassiumTofu plus élevé

Quinoa

143 mg3% VQ

Tofu

178 mg4% VQ

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

CalciumTofu plus élevé

Quinoa

14.1 mg1% VQ

Tofu

338 mg26% VQ

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

FerTofu plus élevé

Quinoa

1.2 mg7% VQ

Tofu

2.4 mg14% VQ

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

MagnésiumQuinoa plus élevé

Quinoa

53.1 mg13% VQ

Tofu

44.4 mg11% VQ

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

PhosphoreTofu plus élevé

Quinoa

126 mg10% VQ

Tofu

145 mg12% VQ

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

ZincTofu plus élevé

Quinoa

0.90 mg8% VQ

Tofu

1.1 mg10% VQ

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

Lipides1 nutriments

Acides Gras SaturésTofu plus élevé

Quinoa

0.19 g1% VQ

Tofu

0.95 g5% VQ

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

Nutriment

QuinoaNormalized to 300 kcal (250 g)

TofuNormalized to 300 kcal (361 g)

Macronutriments6 nutriments

Calories (Énergie)Similaire

Quinoa

300 kcal15% VQ

Tofu

300 kcal15% VQ

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

ProtéinesTofu plus élevé

Quinoa

11.0 g22% VQ

Tofu

36.0 g72% VQ

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

GlucidesQuinoa plus élevé

Quinoa

53.3 g19% VQ

Tofu

6.8 g2% VQ

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

Fibres AlimentairesQuinoa plus élevé

Quinoa

7.0 g25% VQ

Tofu

3.2 g12% VQ

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

Lipides TotauxTofu plus élevé

Quinoa

4.8 g6% VQ

Tofu

19.0 g24% VQ

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

SucresSimilaire

Quinoa

2.2 g4% VQ

Tofu

2.2 g4% VQ

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

Vitamines12 nutriments

Vitamine CTofu plus élevé

Quinoa

0 mg

Tofu

0.36 mg

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

Vitamine AQuinoa plus élevé

Quinoa

2.5 µg

Tofu

0 µg

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

Vitamine DSimilaire

Quinoa

0 µg

Tofu

0 µg

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

Vitamine EQuinoa plus élevé

Quinoa

1.6 mg11% VQ

Tofu

0.04 mg

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

Vitamine KTofu plus élevé

Quinoa

0 µg

Tofu

8.7 µg7% VQ

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

Acide FoliqueQuinoa plus élevé

Quinoa

105 µg26% VQ

Tofu

69 µg17% VQ

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

Vitamine B1 (Thiamine)Similaire

Quinoa

0.27 mg22% VQ

Tofu

0.29 mg24% VQ

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

Vitamine B2 (Riboflavine)Quinoa plus élevé

Quinoa

0.28 mg21% VQ

Tofu

0.19 mg14% VQ

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

Vitamine B3 (Niacine)Quinoa plus élevé

Quinoa

1.0 mg6% VQ

Tofu

0.70 mg4% VQ

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

Vitamine B5Quinoa plus élevé

Quinoa

0.57 mg11% VQ

Tofu

0.25 mg5% VQ

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

Vitamine B6Quinoa plus élevé

Quinoa

0.31 mg18% VQ

Tofu

0.17 mg10% VQ

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

Vitamine B12Similaire

Quinoa

0 µg

Tofu

0 µg

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

Minéraux7 nutriments

SodiumTofu plus élevé

Quinoa

17.5 mg1% VQ

Tofu

32.5 mg1% VQ

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

PotassiumTofu plus élevé

Quinoa

430 mg9% VQ

Tofu

534 mg11% VQ

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

CalciumTofu plus élevé

Quinoa

42.5 mg3% VQ

Tofu

1,018 mg78% VQ

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

FerTofu plus élevé

Quinoa

3.7 mg21% VQ

Tofu

7.4 mg41% VQ

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

MagnésiumQuinoa plus élevé

Quinoa

160 mg38% VQ

Tofu

134 mg32% VQ

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

PhosphoreTofu plus élevé

Quinoa

380 mg30% VQ

Tofu

437 mg35% VQ

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

ZincTofu plus élevé

Quinoa

2.7 mg25% VQ

Tofu

3.2 mg29% VQ

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

Lipides1 nutriments

Acides Gras SaturésTofu plus élevé

Quinoa

0.58 g3% VQ

Tofu

2.9 g14% VQ

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

Quinoa vs Tofu

Quinoa

Tofu

Nutritional Takeaways

Résumé du Comparatif