Compare Nutrição Lado a Lado

Espinafre 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

Crisp fresh dark green spinach leaves arranged on clean studio surface

Vegetais

Espinafre

23Calorias

2.9Proteína

2.2Fibras

28.1Vitamina 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

-72%

Espinafre

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

Mais Proteína

+249%

Tofu

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

Mais Fibras

+144%

Espinafre

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

Mais Vitamina C

+28000%

Espinafre

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

Comparing per 100 g standard edible portion.

Nutriente

Espinafre100 g edible portion

Tofu100 g edible portion

Macronutrientes6 nutrientes

Calorias (Energia)Tofu mais alto

Espinafre

23 kcal1% VD

Tofu

83 kcal4% VD

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

ProteínaTofu mais alto

Espinafre

2.9 g6% VD

Tofu

10.0 g20% VD

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

CarboidratosEspinafre mais alto

Espinafre

3.6 g1% VD

Tofu

1.9 g1% VD

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

Fibra AlimentarEspinafre mais alto

Espinafre

2.2 g8% VD

Tofu

0.90 g3% VD

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

Gordura TotalTofu mais alto

Espinafre

0.39 g1% VD

Tofu

5.3 g7% VD

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

AçúcaresTofu mais alto

Espinafre

0.42 g1% VD

Tofu

0.62 g1% VD

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

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Espinafre

28.1 mg31% VD

Tofu

0.10 mg

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

Vitamina AEspinafre mais alto

Espinafre

469 µg52% VD

Tofu

0 µg

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

Vitamina DSemelhante

Espinafre

0 µg

Tofu

0 µg

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

Vitamina EEspinafre mais alto

Espinafre

2.0 mg14% VD

Tofu

0.01 mg

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

Vitamina KEspinafre mais alto

Espinafre

483 µg402% VD

Tofu

2.4 µg2% VD

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

Ácido FólicoEspinafre mais alto

Espinafre

194 µg49% VD

Tofu

19 µg5% VD

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

Vitamina B1 (Tiamina)Semelhante

Espinafre

0.08 mg7% VD

Tofu

0.08 mg7% VD

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

Vitamina B2 (Riboflavina)Espinafre mais alto

Espinafre

0.19 mg15% VD

Tofu

0.05 mg4% VD

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

Vitamina B3 (Niacina)Espinafre mais alto

Espinafre

0.72 mg5% VD

Tofu

0.20 mg1% VD

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

Vitamina B5Semelhante

Espinafre

0.07 mg1% VD

Tofu

0.07 mg1% VD

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

Vitamina B6Espinafre mais alto

Espinafre

0.20 mg11% VD

Tofu

0.05 mg3% VD

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

Vitamina B12Semelhante

Espinafre

0 µg

Tofu

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

79.0 mg3% VD

Tofu

9.0 mg

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

PotássioEspinafre mais alto

Espinafre

558 mg12% VD

Tofu

148 mg3% VD

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

CálcioTofu mais alto

Espinafre

99.0 mg8% VD

Tofu

282 mg22% VD

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

FerroEspinafre mais alto

Espinafre

2.7 mg15% VD

Tofu

2.0 mg11% VD

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

MagnésioEspinafre mais alto

Espinafre

79.0 mg19% VD

Tofu

37.0 mg9% VD

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

FósforoTofu mais alto

Espinafre

49.0 mg4% VD

Tofu

121 mg10% VD

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

ZincoTofu mais alto

Espinafre

0.53 mg5% VD

Tofu

0.89 mg8% VD

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

Lipídios1 nutrientes

Gordura SaturadaTofu mais alto

Espinafre

0.06 g

Tofu

0.79 g4% VD

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

Nutriente

Espinafre30 g (1 cup raw leaves (30 g))

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

Macronutrientes6 nutrientes

Calorias (Energia)Tofu mais alto

Espinafre

7 kcal

Tofu

105 kcal5% VD

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

ProteínaTofu mais alto

Espinafre

0.86 g2% VD

Tofu

12.6 g25% VD

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

CarboidratosTofu mais alto

Espinafre

1.1 g

Tofu

2.4 g1% VD

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

Fibra AlimentarTofu mais alto

Espinafre

0.66 g2% VD

Tofu

1.1 g4% VD

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

Gordura TotalTofu mais alto

Espinafre

0.12 g

Tofu

6.6 g8% VD

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

AçúcaresTofu mais alto

Espinafre

0.13 g

Tofu

0.78 g2% VD

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

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Espinafre

8.4 mg9% VD

Tofu

0.13 mg

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

Vitamina AEspinafre mais alto

Espinafre

141 µg16% VD

Tofu

0 µg

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

Vitamina DSemelhante

Espinafre

0 µg

Tofu

0 µg

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

Vitamina EEspinafre mais alto

Espinafre

0.61 mg4% VD

Tofu

0.01 mg

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

Vitamina KEspinafre mais alto

Espinafre

145 µg121% VD

Tofu

3.0 µg3% VD

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

Ácido FólicoEspinafre mais alto

Espinafre

58 µg15% VD

Tofu

24 µg6% VD

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

Vitamina B1 (Tiamina)Tofu mais alto

Espinafre

0.02 mg2% VD

Tofu

0.10 mg9% VD

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

Vitamina B2 (Riboflavina)Semelhante

Espinafre

0.06 mg4% VD

Tofu

0.07 mg5% VD

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

Vitamina B3 (Niacina)Semelhante

Espinafre

0.22 mg1% VD

Tofu

0.25 mg2% VD

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

Vitamina B5Tofu mais alto

Espinafre

0.02 mg

Tofu

0.09 mg2% VD

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

Vitamina B6Semelhante

Espinafre

0.06 mg3% VD

Tofu

0.06 mg3% VD

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

Vitamina B12Semelhante

Espinafre

0 µg

Tofu

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

23.7 mg1% VD

Tofu

11.3 mg

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

PotássioTofu mais alto

Espinafre

167 mg4% VD

Tofu

186 mg4% VD

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

CálcioTofu mais alto

Espinafre

29.7 mg2% VD

Tofu

355 mg27% VD

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

FerroTofu mais alto

Espinafre

0.81 mg5% VD

Tofu

2.6 mg14% VD

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

MagnésioTofu mais alto

Espinafre

23.7 mg6% VD

Tofu

46.6 mg11% VD

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

FósforoTofu mais alto

Espinafre

14.7 mg1% VD

Tofu

152 mg12% VD

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

ZincoTofu mais alto

Espinafre

0.16 mg1% VD

Tofu

1.1 mg10% VD

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

Lipídios1 nutrientes

Gordura SaturadaTofu mais alto

Espinafre

0.02 g

Tofu

1.00 g5% VD

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

Nutriente

EspinafreAmount per 100 kcal (435 g)

TofuAmount per 100 kcal (120 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Espinafre

100 kcal5% VD

Tofu

100 kcal5% VD

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

ProteínaEspinafre mais alto

Espinafre

12.4 g25% VD

Tofu

12.0 g24% VD

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

CarboidratosEspinafre mais alto

Espinafre

15.8 g6% VD

Tofu

2.3 g1% VD

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

Fibra AlimentarEspinafre mais alto

Espinafre

9.6 g34% VD

Tofu

1.1 g4% VD

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

Gordura TotalTofu mais alto

Espinafre

1.7 g2% VD

Tofu

6.3 g8% VD

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

AçúcaresEspinafre mais alto

Espinafre

1.8 g4% VD

Tofu

0.74 g1% VD

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

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Espinafre

122 mg136% VD

Tofu

0.12 mg

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

Vitamina AEspinafre mais alto

Espinafre

2,040 µg227% VD

Tofu

0 µg

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

Vitamina DSemelhante

Espinafre

0 µg

Tofu

0 µg

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

Vitamina EEspinafre mais alto

Espinafre

8.8 mg59% VD

Tofu

0.01 mg

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

Vitamina KEspinafre mais alto

Espinafre

2,101 µg1751% VD

Tofu

2.9 µg2% VD

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

Ácido FólicoEspinafre mais alto

Espinafre

844 µg211% VD

Tofu

23 µg6% VD

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

Vitamina B1 (Tiamina)Espinafre mais alto

Espinafre

0.34 mg28% VD

Tofu

0.10 mg8% VD

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

Vitamina B2 (Riboflavina)Espinafre mais alto

Espinafre

0.82 mg63% VD

Tofu

0.06 mg5% VD

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

Vitamina B3 (Niacina)Espinafre mais alto

Espinafre

3.1 mg20% VD

Tofu

0.23 mg1% VD

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

Vitamina B5Espinafre mais alto

Espinafre

0.28 mg6% VD

Tofu

0.08 mg2% VD

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

Vitamina B6Espinafre mais alto

Espinafre

0.85 mg50% VD

Tofu

0.06 mg3% VD

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

Vitamina B12Semelhante

Espinafre

0 µg

Tofu

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

344 mg15% VD

Tofu

10.8 mg

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

PotássioEspinafre mais alto

Espinafre

2,427 mg52% VD

Tofu

178 mg4% VD

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

CálcioEspinafre mais alto

Espinafre

431 mg33% VD

Tofu

338 mg26% VD

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

FerroEspinafre mais alto

Espinafre

11.8 mg65% VD

Tofu

2.4 mg14% VD

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

MagnésioEspinafre mais alto

Espinafre

344 mg82% VD

Tofu

44.4 mg11% VD

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

FósforoEspinafre mais alto

Espinafre

213 mg17% VD

Tofu

145 mg12% VD

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

ZincoEspinafre mais alto

Espinafre

2.3 mg21% VD

Tofu

1.1 mg10% VD

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

Lipídios1 nutrientes

Gordura SaturadaTofu mais alto

Espinafre

0.27 g1% VD

Tofu

0.95 g5% VD

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

Nutriente

EspinafreNormalized to 300 kcal (1304 g)

TofuNormalized to 300 kcal (361 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Espinafre

300 kcal15% VD

Tofu

300 kcal15% VD

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

ProteínaEspinafre mais alto

Espinafre

37.3 g75% VD

Tofu

36.0 g72% VD

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

CarboidratosEspinafre mais alto

Espinafre

47.3 g17% VD

Tofu

6.8 g2% VD

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

Fibra AlimentarEspinafre mais alto

Espinafre

28.7 g102% VD

Tofu

3.2 g12% VD

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

Gordura TotalTofu mais alto

Espinafre

5.1 g7% VD

Tofu

19.0 g24% VD

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

AçúcaresEspinafre mais alto

Espinafre

5.5 g11% VD

Tofu

2.2 g4% VD

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

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Espinafre

366 mg407% VD

Tofu

0.36 mg

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

Vitamina AEspinafre mais alto

Espinafre

6,116 µg680% VD

Tofu

0 µg

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

Vitamina DSemelhante

Espinafre

0 µg

Tofu

0 µg

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

Vitamina EEspinafre mais alto

Espinafre

26.5 mg176% VD

Tofu

0.04 mg

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

Vitamina KEspinafre mais alto

Espinafre

6,297 µg5248% VD

Tofu

8.7 µg7% VD

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

Ácido FólicoEspinafre mais alto

Espinafre

2,530 µg632% VD

Tofu

69 µg17% VD

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

Vitamina B1 (Tiamina)Espinafre mais alto

Espinafre

1.0 mg85% VD

Tofu

0.29 mg24% VD

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

Vitamina B2 (Riboflavina)Espinafre mais alto

Espinafre

2.5 mg190% VD

Tofu

0.19 mg14% VD

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

Vitamina B3 (Niacina)Espinafre mais alto

Espinafre

9.4 mg59% VD

Tofu

0.70 mg4% VD

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

Vitamina B5Espinafre mais alto

Espinafre

0.85 mg17% VD

Tofu

0.25 mg5% VD

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

Vitamina B6Espinafre mais alto

Espinafre

2.5 mg150% VD

Tofu

0.17 mg10% VD

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

Vitamina B12Semelhante

Espinafre

0 µg

Tofu

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

1,030 mg45% VD

Tofu

32.5 mg1% VD

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

PotássioEspinafre mais alto

Espinafre

7,276 mg155% VD

Tofu

534 mg11% VD

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

CálcioEspinafre mais alto

Espinafre

1,291 mg99% VD

Tofu

1,018 mg78% VD

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

FerroEspinafre mais alto

Espinafre

35.3 mg196% VD

Tofu

7.4 mg41% VD

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

MagnésioEspinafre mais alto

Espinafre

1,030 mg245% VD

Tofu

134 mg32% VD

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

FósforoEspinafre mais alto

Espinafre

639 mg51% VD

Tofu

437 mg35% VD

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

ZincoEspinafre mais alto

Espinafre

6.9 mg63% VD

Tofu

3.2 mg29% VD

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

Lipídios1 nutrientes

Gordura SaturadaTofu mais alto

Espinafre

0.82 g4% VD

Tofu

2.9 g14% VD

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

Espinafre vs Tofu

Espinafre

Tofu

Nutritional Takeaways

Resumo da Comparação