10 Minute Chinese 5 Spice Tofu
Nutrition facts per serving
⚠ Note: Ingredient quantities and recipe composition are approximate. Actual amounts may vary by region, culture, household tradition, and preparation style. For accurate nutritional analysis of your specific recipe, use the DietCompass Recipe Evaluation Tool.
🧾 Ingredients (per serving)
🧠 Expert Insights
Nutrient Density
- moderate nutrient density
Nutrient Highlights
- Good source of iron, which supports red blood cell formation.
- High in dietary fiber, supporting digestive health and satiety.
- Provides significant protein content.
- Good source of calcium, important for bone and dental health.
- Rich in magnesium which supports muscle and nerve function.
- Good source of zinc, supporting immune function and cell growth.
- Provides moderate folate.
- Good source of vitamin D, important for calcium absorption and bone health.
Top Nutrients
- Nutrient: Vitamin D
- Percent Dv: 75.87
- Level: high
- Nutrient: copper
- Percent Dv: 70.16
- Level: high
- Nutrient: manganese
- Percent Dv: 44.83
Nutrient Levels
- Protein: high
- Copper: high
- Potassium: low
- Vitamin B12: minimal
- Dietary Fiber: high
- Carbohydrates: minimal
- Total Fat: high
- Magnesium: high
Percent Daily Values
- Protein: 22.1
- Copper: 70.16
- Potassium: 5.35
- Vitamin B12: 0.33
- Dietary Fiber: 21.91
- Carbohydrates: 4.2
- Total Fat: 35.88
- Magnesium: 34.77
Disclaimer
- These insights are derived from nutrient composition data and established dietary reference values. They do not constitute medical advice and do not evaluate food safety, allergens, contaminants, or individual medical conditions. Dietary decisions for pregnancy, infants, or medical conditions should be discussed with a qualified healthcare professional.
Population Relevance
- Bone Health: This food contains nutrients associated with bone health, including calcium, vitamin D, and magnesium.
- Heart Health: This food provides limited heart-health-relevant nutrients.
- High Protein: This food provides limited protein.
- Gut Health: This food provides moderate fiber relevant to digestive health.
- Pregnancy: This food provides some nutrients relevant during pregnancy, but is not among the richest sources.
- Anemia Support: This food provides limited amounts of iron-related nutrients.
Macro Profile
- This food is primarily fat-based.
🥩 Macronutrients
| Nutrient | Amount per Serving |
|---|---|
| Energy | 322.1 kcal |
| Protein | 11.05 g |
| Carbohydrates | 11.56 g |
| Total Fat | 27.99 g |
| Dietary Fiber | 6.14 g |
💎 Minerals
| Mineral | Amount per Serving |
|---|---|
| Copper | 0.63 mg |
| Manganese | 1.03 mg |
| Calcium | 445.63 mg |
| Potassium | 251.42 mg |
💊 Vitamins
| Vitamin | Amount per Serving |
|---|---|
| Vitamin A | 3.34 µg |
| Vitamin E | 0.78 mg |
| Folate Dfe | 59.79 µg |
| Vitamin B6 | 0.58 mg |
See Complete Nutritional Breakdown
Get detailed vitamins, minerals, amino acids, fatty acid profiles, and our comprehensive Diet Compass Score analysis.