Compare Nutrição Lado a Lado

Quinoa vs Tofu

Selecione dois alimentos e compare macronutrientes, vitaminas e minerais lado a lado: por 100g, por porção ou normalizado por calorias.

Comparações Populares

Alimento A

Alimento B

Cereais e Grãos

Quinoa

120Calorias

4.4Proteína

2.8Fibras

0.0Vitamina C

Ver Detalhes

Leguminosas

Tofu

83Calorias

10.0Proteína

0.9Fibras

0.1Vitamina C

Ver Detalhes

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Menos Calorias

-31%

Tofu

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

Mais Proteína

+127%

Tofu

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

Mais Fibras

+211%

Quinoa

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

Mais Vitamina C

Tofu

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

Comparing per 100 g standard edible portion.

Nutriente

Quinoa100 g edible portion

Tofu100 g edible portion

Macronutrientes6 nutrientes

Calorias (Energia)Quinoa mais alto

Quinoa

120 kcal6% VD

Tofu

83 kcal4% VD

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

ProteínaTofu mais alto

Quinoa

4.4 g9% VD

Tofu

10.0 g20% VD

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

CarboidratosQuinoa mais alto

Quinoa

21.3 g8% VD

Tofu

1.9 g1% VD

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

Fibra AlimentarQuinoa mais alto

Quinoa

2.8 g10% VD

Tofu

0.90 g3% VD

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

Gordura TotalTofu mais alto

Quinoa

1.9 g2% VD

Tofu

5.3 g7% VD

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

AçúcaresQuinoa mais alto

Quinoa

0.87 g2% VD

Tofu

0.62 g1% VD

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

Vitaminas12 nutrientes

Vitamina CTofu mais alto

Quinoa

0 mg

Tofu

0.10 mg

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

Vitamina AQuinoa mais alto

Quinoa

1.0 µg

Tofu

0 µg

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

Vitamina DSemelhante

Quinoa

0 µg

Tofu

0 µg

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

Vitamina EQuinoa mais alto

Quinoa

0.63 mg4% VD

Tofu

0.01 mg

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

Vitamina KTofu mais alto

Quinoa

0 µg

Tofu

2.4 µg2% VD

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

Ácido FólicoQuinoa mais alto

Quinoa

42 µg11% VD

Tofu

19 µg5% VD

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

Vitamina B1 (Tiamina)Semelhante

Quinoa

0.11 mg9% VD

Tofu

0.08 mg7% VD

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

Vitamina B2 (Riboflavina)Quinoa mais alto

Quinoa

0.11 mg8% VD

Tofu

0.05 mg4% VD

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

Vitamina B3 (Niacina)Quinoa mais alto

Quinoa

0.41 mg3% VD

Tofu

0.20 mg1% VD

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

Vitamina B5Quinoa mais alto

Quinoa

0.23 mg5% VD

Tofu

0.07 mg1% VD

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

Vitamina B6Quinoa mais alto

Quinoa

0.12 mg7% VD

Tofu

0.05 mg3% VD

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

Vitamina B12Semelhante

Quinoa

0 µg

Tofu

0 µg

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

Minerais7 nutrientes

SódioTofu mais alto

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%).

PotássioQuinoa mais alto

Quinoa

172 mg4% VD

Tofu

148 mg3% VD

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

CálcioTofu mais alto

Quinoa

17.0 mg1% VD

Tofu

282 mg22% VD

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

FerroTofu mais alto

Quinoa

1.5 mg8% VD

Tofu

2.0 mg11% VD

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

MagnésioQuinoa mais alto

Quinoa

64.0 mg15% VD

Tofu

37.0 mg9% VD

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

FósforoQuinoa mais alto

Quinoa

152 mg12% VD

Tofu

121 mg10% VD

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

ZincoQuinoa mais alto

Quinoa

1.1 mg10% VD

Tofu

0.89 mg8% VD

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

Lipídios1 nutrientes

Gordura SaturadaTofu mais alto

Quinoa

0.23 g1% VD

Tofu

0.79 g4% VD

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

Nutriente

Quinoa185 g (1 cup cooked (185 g))

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

Macronutrientes6 nutrientes

Calorias (Energia)Quinoa mais alto

Quinoa

222 kcal11% VD

Tofu

105 kcal5% VD

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

ProteínaTofu mais alto

Quinoa

8.1 g16% VD

Tofu

12.6 g25% VD

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

CarboidratosQuinoa mais alto

Quinoa

39.4 g14% VD

Tofu

2.4 g1% VD

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

Fibra AlimentarQuinoa mais alto

Quinoa

5.2 g19% VD

Tofu

1.1 g4% VD

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

Gordura TotalTofu mais alto

Quinoa

3.6 g5% VD

Tofu

6.6 g8% VD

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

AçúcaresQuinoa mais alto

Quinoa

1.6 g3% VD

Tofu

0.78 g2% VD

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

Vitaminas12 nutrientes

Vitamina CTofu mais alto

Quinoa

0 mg

Tofu

0.13 mg

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

Vitamina AQuinoa mais alto

Quinoa

1.9 µg

Tofu

0 µg

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

Vitamina DSemelhante

Quinoa

0 µg

Tofu

0 µg

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

Vitamina EQuinoa mais alto

Quinoa

1.2 mg8% VD

Tofu

0.01 mg

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

Vitamina KTofu mais alto

Quinoa

0 µg

Tofu

3.0 µg3% VD

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

Ácido FólicoQuinoa mais alto

Quinoa

78 µg19% VD

Tofu

24 µg6% VD

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

Vitamina B1 (Tiamina)Quinoa mais alto

Quinoa

0.20 mg16% VD

Tofu

0.10 mg9% VD

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

Vitamina B2 (Riboflavina)Quinoa mais alto

Quinoa

0.20 mg16% VD

Tofu

0.07 mg5% VD

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

Vitamina B3 (Niacina)Quinoa mais alto

Quinoa

0.76 mg5% VD

Tofu

0.25 mg2% VD

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

Vitamina B5Quinoa mais alto

Quinoa

0.42 mg8% VD

Tofu

0.09 mg2% VD

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

Vitamina B6Quinoa mais alto

Quinoa

0.23 mg13% VD

Tofu

0.06 mg3% VD

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

Vitamina B12Semelhante

Quinoa

0 µg

Tofu

0 µg

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

Minerais7 nutrientes

SódioQuinoa mais alto

Quinoa

13.0 mg1% VD

Tofu

11.3 mg

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

PotássioQuinoa mais alto

Quinoa

318 mg7% VD

Tofu

186 mg4% VD

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

CálcioTofu mais alto

Quinoa

31.5 mg2% VD

Tofu

355 mg27% VD

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

FerroQuinoa mais alto

Quinoa

2.8 mg15% VD

Tofu

2.6 mg14% VD

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

MagnésioQuinoa mais alto

Quinoa

118 mg28% VD

Tofu

46.6 mg11% VD

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

FósforoQuinoa mais alto

Quinoa

281 mg22% VD

Tofu

152 mg12% VD

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

ZincoQuinoa mais alto

Quinoa

2.0 mg18% VD

Tofu

1.1 mg10% VD

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

Lipídios1 nutrientes

Gordura SaturadaTofu mais alto

Quinoa

0.43 g2% VD

Tofu

1.00 g5% VD

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

Nutriente

QuinoaAmount per 100 kcal (83 g)

TofuAmount per 100 kcal (120 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Quinoa

100 kcal5% VD

Tofu

100 kcal5% VD

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

ProteínaTofu mais alto

Quinoa

3.7 g7% VD

Tofu

12.0 g24% VD

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

CarboidratosQuinoa mais alto

Quinoa

17.7 g6% VD

Tofu

2.3 g1% VD

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

Fibra AlimentarQuinoa mais alto

Quinoa

2.3 g8% VD

Tofu

1.1 g4% VD

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

Gordura TotalTofu mais alto

Quinoa

1.6 g2% VD

Tofu

6.3 g8% VD

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

AçúcaresSemelhante

Quinoa

0.72 g1% VD

Tofu

0.74 g1% VD

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

Vitaminas12 nutrientes

Vitamina CTofu mais alto

Quinoa

0 mg

Tofu

0.12 mg

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

Vitamina AQuinoa mais alto

Quinoa

0.8 µg

Tofu

0 µg

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

Vitamina DSemelhante

Quinoa

0 µg

Tofu

0 µg

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

Vitamina EQuinoa mais alto

Quinoa

0.52 mg3% VD

Tofu

0.01 mg

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

Vitamina KTofu mais alto

Quinoa

0 µg

Tofu

2.9 µg2% VD

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

Ácido FólicoQuinoa mais alto

Quinoa

35 µg9% VD

Tofu

23 µg6% VD

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

Vitamina B1 (Tiamina)Semelhante

Quinoa

0.09 mg7% VD

Tofu

0.10 mg8% VD

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

Vitamina B2 (Riboflavina)Semelhante

Quinoa

0.09 mg7% VD

Tofu

0.06 mg5% VD

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

Vitamina B3 (Niacina)Quinoa mais alto

Quinoa

0.34 mg2% VD

Tofu

0.23 mg1% VD

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

Vitamina B5Quinoa mais alto

Quinoa

0.19 mg4% VD

Tofu

0.08 mg2% VD

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

Vitamina B6Semelhante

Quinoa

0.10 mg6% VD

Tofu

0.06 mg3% VD

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

Vitamina B12Semelhante

Quinoa

0 µg

Tofu

0 µg

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

Minerais7 nutrientes

SódioTofu mais alto

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%).

PotássioTofu mais alto

Quinoa

143 mg3% VD

Tofu

178 mg4% VD

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

CálcioTofu mais alto

Quinoa

14.1 mg1% VD

Tofu

338 mg26% VD

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

FerroTofu mais alto

Quinoa

1.2 mg7% VD

Tofu

2.4 mg14% VD

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

MagnésioQuinoa mais alto

Quinoa

53.1 mg13% VD

Tofu

44.4 mg11% VD

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

FósforoTofu mais alto

Quinoa

126 mg10% VD

Tofu

145 mg12% VD

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

ZincoTofu mais alto

Quinoa

0.90 mg8% VD

Tofu

1.1 mg10% VD

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

Lipídios1 nutrientes

Gordura SaturadaTofu mais alto

Quinoa

0.19 g1% VD

Tofu

0.95 g5% VD

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

Nutriente

QuinoaNormalized to 300 kcal (250 g)

TofuNormalized to 300 kcal (361 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Quinoa

300 kcal15% VD

Tofu

300 kcal15% VD

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

ProteínaTofu mais alto

Quinoa

11.0 g22% VD

Tofu

36.0 g72% VD

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

CarboidratosQuinoa mais alto

Quinoa

53.3 g19% VD

Tofu

6.8 g2% VD

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

Fibra AlimentarQuinoa mais alto

Quinoa

7.0 g25% VD

Tofu

3.2 g12% VD

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

Gordura TotalTofu mais alto

Quinoa

4.8 g6% VD

Tofu

19.0 g24% VD

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

AçúcaresSemelhante

Quinoa

2.2 g4% VD

Tofu

2.2 g4% VD

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

Vitaminas12 nutrientes

Vitamina CTofu mais alto

Quinoa

0 mg

Tofu

0.36 mg

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

Vitamina AQuinoa mais alto

Quinoa

2.5 µg

Tofu

0 µg

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

Vitamina DSemelhante

Quinoa

0 µg

Tofu

0 µg

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

Vitamina EQuinoa mais alto

Quinoa

1.6 mg11% VD

Tofu

0.04 mg

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

Vitamina KTofu mais alto

Quinoa

0 µg

Tofu

8.7 µg7% VD

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

Ácido FólicoQuinoa mais alto

Quinoa

105 µg26% VD

Tofu

69 µg17% VD

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

Vitamina B1 (Tiamina)Semelhante

Quinoa

0.27 mg22% VD

Tofu

0.29 mg24% VD

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

Vitamina B2 (Riboflavina)Quinoa mais alto

Quinoa

0.28 mg21% VD

Tofu

0.19 mg14% VD

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

Vitamina B3 (Niacina)Quinoa mais alto

Quinoa

1.0 mg6% VD

Tofu

0.70 mg4% VD

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

Vitamina B5Quinoa mais alto

Quinoa

0.57 mg11% VD

Tofu

0.25 mg5% VD

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

Vitamina B6Quinoa mais alto

Quinoa

0.31 mg18% VD

Tofu

0.17 mg10% VD

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

Vitamina B12Semelhante

Quinoa

0 µg

Tofu

0 µg

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

Minerais7 nutrientes

SódioTofu mais alto

Quinoa

17.5 mg1% VD

Tofu

32.5 mg1% VD

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

PotássioTofu mais alto

Quinoa

430 mg9% VD

Tofu

534 mg11% VD

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

CálcioTofu mais alto

Quinoa

42.5 mg3% VD

Tofu

1,018 mg78% VD

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

FerroTofu mais alto

Quinoa

3.7 mg21% VD

Tofu

7.4 mg41% VD

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

MagnésioQuinoa mais alto

Quinoa

160 mg38% VD

Tofu

134 mg32% VD

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

FósforoTofu mais alto

Quinoa

380 mg30% VD

Tofu

437 mg35% VD

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

ZincoTofu mais alto

Quinoa

2.7 mg25% VD

Tofu

3.2 mg29% VD

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

Lipídios1 nutrientes

Gordura SaturadaTofu mais alto

Quinoa

0.58 g3% VD

Tofu

2.9 g14% VD

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

Quinoa vs Tofu

Quinoa

Tofu

Nutritional Takeaways

Resumo da Comparação