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  6. Caesar salad vs. Tofu

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 for calcium, 45% more than caesar salad.
  • Tofu has less sodium.
  • The glycemic index of caesar salad is higher.

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
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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PhosphorusPhosphorus +21.6%
Contains more SeleniumSelenium +80.5%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +193.1%
Contains more PotassiumPotassium +39.4%
Contains more IronIron +13.7%
Contains more CopperCopper +200%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +267.9%
~equal in Zinc ~1.57mg

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 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Tofu
Tofu
3
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +138.6%
Contains more Vitamin B2Vitamin B2 +191.2%
Contains more Vitamin B3Vitamin B3 +749.6%
Contains more Vitamin B5Vitamin B5 +236.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Caesar salad Tofu DV% diff.
Calcium 233mg 683mg 45%
Manganese 0.321mg 1.181mg 37%
Copper 0.126mg 0.378mg 28%
Selenium 31.4µg 17.4µg 25%
Polyunsaturated fat 1.461g 4.921g 23%
Sodium 454mg 14mg 19%
Vitamin B3 3.237mg 0.381mg 18%
Vitamin B1 0.377mg 0.158mg 18%
Vitamin B12 0.4µg 0µg 17%
Vitamin B2 0.297mg 0.102mg 15%
Saturated fat 4.206g 1.261g 13%
Carbs 31.5g 2.78g 10%
Starch 25.29g 10%
Vitamin A 78µg 9%
Cholesterol 24mg 0mg 8%
Protein 13.39g 17.27g 8%
Magnesium 28mg 58mg 7%
Folate 29µg 7%
Vitamin B6 0.092mg 7%
Vitamin B5 0.447mg 0.133mg 6%
Calories 265kcal 144kcal 6%
Phosphorus 231mg 190mg 6%
Vitamin K 5.9µg 5%
Vitamin E 0.61mg 4%
Iron 2.34mg 2.66mg 4%
Fiber 1.7g 2.3g 2%
Potassium 170mg 237mg 2%
Monounsaturated fat 2.38g 1.925g 1%
Fructose 1.13g 1%
Fats 9.54g 8.72g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 29.8g 0.48g N/A
Sugar 4.02g N/A
Zinc 1.61mg 1.57mg 0%
Tryptophan 0.15mg 0.235mg 0%
Threonine 0.393mg 0.785mg 0%
Isoleucine 0.547mg 0.849mg 0%
Leucine 1.137mg 1.392mg 0%
Lysine 0.523mg 0.883mg 0%
Methionine 0.3mg 0.211mg 0%
Phenylalanine 0.717mg 0.835mg 0%
Valine 0.7mg 0.87mg 0%
Histidine 0.36mg 0.431mg 0%
Omega-3 - ALA 0.155g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tofu
Tofu
2
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 CarbsCarbs +1033.1%
Contains more OtherOther +55.7%
Contains more ProteinProtein +29%
Contains more WaterWater +60.9%
~equal in Fats ~8.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +23.6%
Contains less Sat. FatSaturated fat -70%
Contains more Poly. FatPolyunsaturated fat +236.8%

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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.