Mushrooms (UV-exposed)
1 cup sliced (70g)
Tofu (firm)
½ cup (126g)
Mushrooms (UV-exposed) vs Tofu (firm)
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Mushrooms (UV-exposed) wins
Ties
Tofu (firm) wins
Tofu (firm) leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Mushrooms (UV-exposed)
Nutrient
Tofu (firm)
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Manganese
Phosphorus
Copper
Vitamin C
Vitamin B12
Vitamin D
Folate
Fiber
Choline
Practicality & Cost
Practicality Ratings
Diet tags: Mushrooms (UV-exposed) (vegetarian, vegan, pescatarian, dairy_free, nut_free) •Tofu (firm) (vegetarian, vegan, pescatarian, dairy_free, nut_free)
Weekly Cost Estimate
Tofu (firm) is $0.50/week cheaper.
Better Together
These foods complement each other nutritionally through synergy effects.
Selenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Selenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
High zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Related Comparisons
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.