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  6. Tofu vs. Tortilla

Tofu vs. Tortilla — In-Depth Nutrition Comparison

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How are Tofu and Tortilla different?

  • Tofu is higher in Calcium, Manganese, Copper, Zinc, and Magnesium, however, Tortilla is richer in Vitamin B3, Vitamin B1, Folate, and Iron.
  • Daily need coverage for Calcium from Tofu is 61% higher.
  • Tofu contains 5 times more Zinc than Tortilla. While Tofu contains 1.57mg of Zinc, Tortilla contains only 0.32mg.
  • Tofu has less Sodium.

Tofu, raw, firm, prepared with calcium sulfate and Tortilla, includes plain and from mutton sandwich (Navajo) are the varieties used in this article.

Infographic

Tofu vs Tortilla infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
9
:
1
Tortilla
Tortilla
Contains more Calcium +875.7%
Contains more Magnesium +205.3%
Contains more Phosphorus +30.1%
Contains more Potassium +125.7%
Contains less Sodium -97.1%
Contains more Zinc +390.6%
Contains more Copper +270.6%
Contains more Manganese +340.7%
Contains more Iron +43.2%
Equal in Selenium - 16.6
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Tortilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Contains more Calcium +875.7%
Contains more Magnesium +205.3%
Contains more Phosphorus +30.1%
Contains more Potassium +125.7%
Contains less Sodium -97.1%
Contains more Zinc +390.6%
Contains more Copper +270.6%
Contains more Manganese +340.7%
Contains more Iron +43.2%
Equal in Selenium - 16.6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
5
:
7
Tortilla
Tortilla
Contains more Vitamin C +∞%
Contains more Vitamin B6 +53.3%
Contains more Vitamin B1 +134.2%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B3 +982.7%
Contains more Vitamin B5 +27.8%
Contains more Folate +237.9%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Tortilla
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +53.3%
Contains more Vitamin B1 +134.2%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B3 +982.7%
Contains more Vitamin B5 +27.8%
Contains more Folate +237.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Tortilla
Tortilla
Contains more Protein +137.2%
Contains more Fats +817.9%
Contains more Water +74.7%
Contains more Carbs +1696.4%
Contains more Other +33.6%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Tortilla
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more Protein +137.2%
Contains more Fats +817.9%
Contains more Water +74.7%
Contains more Carbs +1696.4%
Contains more Other +33.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Tortilla
Tortilla
Contains more Monounsaturated Fat +940.5%
Contains more Polyunsaturated fat +1158.6%
Contains less Saturated Fat -76.5%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Tortilla
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
Contains more Monounsaturated Fat +940.5%
Contains more Polyunsaturated fat +1158.6%
Contains less Saturated Fat -76.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Tortilla
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Tortilla Opinion
Net carbs 0.48g 47.54g Tortilla
Protein 17.27g 7.28g Tofu
Fats 8.72g 0.95g Tofu
Carbs 2.78g 49.94g Tortilla
Calories 144kcal 237kcal Tortilla
Starch 43.02g Tortilla
Sugar 2.75g Tofu
Fiber 2.3g 2.4g Tortilla
Calcium 683mg 70mg Tofu
Iron 2.66mg 3.81mg Tortilla
Magnesium 58mg 19mg Tofu
Phosphorus 190mg 146mg Tofu
Potassium 237mg 105mg Tofu
Sodium 14mg 482mg Tofu
Zinc 1.57mg 0.32mg Tofu
Copper 0.378mg 0.102mg Tofu
Manganese 1.181mg 0.268mg Tofu
Selenium 17.4µg 16.6µg Tofu
Vitamin A 166IU Tofu
Vitamin E 0.19mg Tortilla
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.37mg Tortilla
Vitamin B2 0.102mg 0.114mg Tortilla
Vitamin B3 0.381mg 4.125mg Tortilla
Vitamin B5 0.133mg 0.17mg Tortilla
Vitamin B6 0.092mg 0.06mg Tofu
Folate 29µg 98µg Tortilla
Vitamin K 0.4µg Tortilla
Tryptophan 0.235mg 0.06mg Tofu
Threonine 0.785mg 0.182mg Tofu
Isoleucine 0.849mg 0.286mg Tofu
Leucine 1.392mg 0.53mg Tofu
Lysine 0.883mg 0.157mg Tofu
Methionine 0.211mg 0.122mg Tofu
Phenylalanine 0.835mg 0.375mg Tofu
Valine 0.87mg 0.326mg Tofu
Histidine 0.431mg 0.165mg Tofu
Saturated Fat 1.261g 0.296g Tortilla
Monounsaturated Fat 1.925g 0.185g Tofu
Polyunsaturated fat 4.921g 0.391g Tofu
Omega-3 - ALA 0.019g Tortilla

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Tortilla
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Tofu
25%
Tortilla
Minerals Daily Need Coverage Score
87%
Tofu
48%
Tortilla

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Tortilla
Tortilla is lower in Saturated Fat (difference - 0.965g)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.75g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 468mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.