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Burrito vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between burrito and tofu?

  • Burrito is higher in vitamin B12, vitamin B2, vitamin B1, vitamin B5, and vitamin B3, yet tofu is higher in iron, calcium, and manganese.
  • Tofu's daily need coverage for iron is 41% more.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

We used Fast foods, burrito, with beans and Tofu, raw, regular, prepared with calcium sulfate types in this article.

Infographic

Burrito vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 16% 27% 78% 58% 19% 19% 59% 52% 55%
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +148.8%
Contains more SeleniumSelenium +13.5%
Contains more CalciumCalcium +573.1%
Contains more IronIron +157.7%
Contains more CopperCopper +10.9%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +115.6%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +51.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 0% 0% 0% 73% 65% 35% 55% 32% 63% 0% 30% 15%
Tofu
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin B1Vitamin B1 +258%
Contains more Vitamin B2Vitamin B2 +438.5%
Contains more Vitamin B3Vitamin B3 +859%
Contains more Vitamin B5Vitamin B5 +1252.9%
Contains more Vitamin B6Vitamin B6 +197.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Choline ~28.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 6% 33% 53% 2%
Protein: 6.48 g
Fats: 6.22 g
Carbs: 32.92 g
Water: 52.53 g
Other: 1.85 g
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more FatsFats +30.1%
Contains more CarbsCarbs +1660.4%
Contains more OtherOther +156.9%
Contains more ProteinProtein +24.7%
Contains more WaterWater +61%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 37% 9%
Saturated fat: Sat. Fat 3.174 g
Monounsaturated fat: Mono. Fat 2.184 g
Polyunsaturated fat: Poly. Fat 0.551 g
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +106.8%
Contains less Sat. FatSaturated fat -78.2%
Contains more Poly. FatPolyunsaturated fat +389.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Burrito Tofu DV% diff.
Iron 2.08mg 5.36mg 41%
Calcium 52mg 350mg 30%
Vitamin B12 0.5µg 0µg 21%
Sodium 454mg 7mg 19%
Vitamin B2 0.28mg 0.052mg 18%
Vitamin B1 0.29mg 0.081mg 17%
Vitamin B5 0.92mg 0.068mg 17%
Polyunsaturated fat 0.551g 2.699g 14%
Saturated fat 3.174g 0.691g 11%
Carbs 32.92g 1.87g 10%
Vitamin B3 1.87mg 0.195mg 10%
Manganese 0.4mg 0.605mg 9%
Phosphorus 45mg 97mg 7%
Vitamin B6 0.14mg 0.047mg 7%
Calories 206kcal 76kcal 7%
Folate 40µg 15µg 6%
Potassium 301mg 121mg 5%
Protein 6.48g 8.08g 3%
Monounsaturated fat 2.184g 1.056g 3%
Fats 6.22g 4.78g 2%
Selenium 10.1µg 8.9µg 2%
Magnesium 40mg 30mg 2%
Vitamin K 2.4µg 2%
Copper 0.174mg 0.193mg 2%
Zinc 0.7mg 0.8mg 1%
Fiber 0.3g 1%
Cholesterol 2mg 0mg 1%
Vitamin C 0.9mg 0.1mg 1%
Net carbs 32.92g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Choline 26.8mg 28.8mg 0%
Tryptophan 0.079mg 0.12mg 0%
Threonine 0.244mg 0.402mg 0%
Isoleucine 0.27mg 0.435mg 0%
Leucine 0.504mg 0.713mg 0%
Lysine 0.343mg 0.452mg 0%
Methionine 0.107mg 0.108mg 0%
Phenylalanine 0.351mg 0.428mg 0%
Valine 0.319mg 0.446mg 0%
Histidine 0.172mg 0.221mg 0%

Which food is preferable for your diet?

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

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
28%
Burrito
6%
Tofu
Minerals Daily Need Coverage Score
41%
Burrito
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 447mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 2.483g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Burrito
Burrito is lower in Sugar (difference - 0.62g)
Which food is richer in vitamins?
Burrito
Burrito is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Burrito - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172038/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.