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Caesar salad vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Caesar salad and Tofu

  • Caesar salad has more Selenium, Vitamin B1, Vitamin B3, Vitamin B12, and Vitamin B2, however, Tofu is higher in Calcium, Manganese, and Copper.
  • Tofu covers your daily need of Calcium 45% more than Caesar salad.
  • Tofu has less Sodium.

These are the specific foods used in this comparison LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Caesar salad vs Tofu infographic
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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.
Contains more Phosphorus +21.6%
Contains more Selenium +80.5%
Contains more Calcium +193.1%
Contains more Iron +13.7%
Contains more Magnesium +107.1%
Contains more Potassium +39.4%
Contains less Sodium -96.9%
Contains more Copper +200%
Contains more Manganese +267.9%
Equal in Zinc - 1.57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 88% 20% 99% 15% 60% 44% 42% 42% 172%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Phosphorus +21.6%
Contains more Selenium +80.5%
Contains more Calcium +193.1%
Contains more Iron +13.7%
Contains more Magnesium +107.1%
Contains more Potassium +39.4%
Contains less Sodium -96.9%
Contains more Copper +200%
Contains more Manganese +267.9%
Equal in Zinc - 1.57

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.
:
3
Tofu
Contains more Vitamin A +116.9%
Contains more Vitamin B1 +138.6%
Contains more Vitamin B2 +191.2%
Contains more Vitamin B3 +749.6%
Contains more Vitamin B5 +236.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 13% 0% 0% 95% 69% 61% 27% 0% 0% 50% 15%
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%
Contains more Vitamin A +116.9%
Contains more Vitamin B1 +138.6%
Contains more Vitamin B2 +191.2%
Contains more Vitamin B3 +749.6%
Contains more Vitamin B5 +236.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +1033.1%
Contains more Other +55.7%
Contains more Protein +29%
Contains more Water +60.9%
Equal in Fats - 8.72
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +1033.1%
Contains more Other +55.7%
Contains more Protein +29%
Contains more Water +60.9%
Equal in Fats - 8.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +23.6%
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +236.8%
52% 30% 18%
Saturated Fat: 4.206 g
Monounsaturated Fat: 2.38 g
Polyunsaturated fat: 1.461 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +23.6%
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +236.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caesar salad Tofu Opinion
Net carbs 29.8g 0.48g Caesar salad
Protein 13.39g 17.27g Tofu
Fats 9.54g 8.72g Caesar salad
Carbs 31.5g 2.78g Caesar salad
Calories 265kcal 144kcal Caesar salad
Starch 25.29g Caesar salad
Fructose 1.13g Caesar salad
Sugar 4.02g Tofu
Fiber 1.7g 2.3g Tofu
Calcium 233mg 683mg Tofu
Iron 2.34mg 2.66mg Tofu
Magnesium 28mg 58mg Tofu
Phosphorus 231mg 190mg Caesar salad
Potassium 170mg 237mg Tofu
Sodium 454mg 14mg Tofu
Zinc 1.61mg 1.57mg Caesar salad
Copper 0.126mg 0.378mg Tofu
Manganese 0.321mg 1.181mg Tofu
Selenium 31.4µg 17.4µg Caesar salad
Vitamin A 360IU 166IU Caesar salad
Vitamin A RAE 78µg Caesar salad
Vitamin E 0.61mg Caesar salad
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.377mg 0.158mg Caesar salad
Vitamin B2 0.297mg 0.102mg Caesar salad
Vitamin B3 3.237mg 0.381mg Caesar salad
Vitamin B5 0.447mg 0.133mg Caesar salad
Vitamin B6 0.092mg Tofu
Folate 29µg Tofu
Vitamin B12 0.4µg 0µg Caesar salad
Vitamin K 5.9µg Caesar salad
Tryptophan 0.15mg 0.235mg Tofu
Threonine 0.393mg 0.785mg Tofu
Isoleucine 0.547mg 0.849mg Tofu
Leucine 1.137mg 1.392mg Tofu
Lysine 0.523mg 0.883mg Tofu
Methionine 0.3mg 0.211mg Caesar salad
Phenylalanine 0.717mg 0.835mg Tofu
Valine 0.7mg 0.87mg Tofu
Histidine 0.36mg 0.431mg Tofu
Cholesterol 24mg 0mg Tofu
Saturated Fat 4.206g 1.261g Tofu
Monounsaturated Fat 2.38g 1.925g Caesar salad
Polyunsaturated fat 1.461g 4.921g Tofu
Omega-3 - ALA 0.155g Caesar salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Tofu
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
29%
Caesar salad
11%
Tofu
Minerals Daily Need Coverage Score
65%
Caesar salad
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 440mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.945g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Caesar salad
Caesar salad 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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.