Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Caesar salad
  5. Compare
  6. Caesar salad vs. Tofu

Caesar salad vs. Tofu — In-Depth Nutrition Comparison

Compare

The main differences between caesar salad and tofu

  • Caesar salad is richer in selenium, vitamin B1, phosphorus, vitamin B3, vitamin B2, and vitamin B12, yet tofu is richer in iron and manganese.
  • Daily need coverage for selenium for caesar salad is 41% higher.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than caesar salad.

Food types used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Tofu, raw, regular, 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
5
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 PotassiumPotassium +40.5%
Contains more ZincZinc +101.3%
Contains more PhosphorusPhosphorus +138.1%
Contains more SeleniumSelenium +252.8%
Contains more CalciumCalcium +50.2%
Contains more IronIron +129.1%
Contains more CopperCopper +53.2%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +88.5%
~equal in Magnesium ~30mg

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
4
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +6000%
Contains more Vitamin B1Vitamin B1 +365.4%
Contains more Vitamin B2Vitamin B2 +471.2%
Contains more Vitamin B3Vitamin B3 +1560%
Contains more Vitamin B5Vitamin B5 +557.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +145.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Caesar salad Tofu DV% diff.
Selenium 31.4µg 8.9µg 41%
Iron 2.34mg 5.36mg 38%
Vitamin B1 0.377mg 0.081mg 25%
Vitamin B3 3.237mg 0.195mg 19%
Vitamin B2 0.297mg 0.052mg 19%
Sodium 454mg 7mg 19%
Phosphorus 231mg 97mg 19%
Vitamin B12 0.4µg 0µg 17%
Saturated fat 4.206g 0.691g 16%
Calcium 233mg 350mg 12%
Manganese 0.321mg 0.605mg 12%
Protein 13.39g 8.08g 11%
Starch 25.29g 10%
Carbs 31.5g 1.87g 10%
Vitamin A 78µg 9%
Calories 265kcal 76kcal 9%
Cholesterol 24mg 0mg 8%
Polyunsaturated fat 1.461g 2.699g 8%
Vitamin B5 0.447mg 0.068mg 8%
Zinc 1.61mg 0.8mg 7%
Fats 9.54g 4.78g 7%
Copper 0.126mg 0.193mg 7%
Fiber 1.7g 0.3g 6%
Choline 28.8mg 5%
Vitamin B6 0.047mg 4%
Folate 15µg 4%
Vitamin E 0.61mg 0.01mg 4%
Vitamin K 5.9µg 2.4µg 3%
Monounsaturated fat 2.38g 1.056g 3%
Fructose 1.13g 1%
Potassium 170mg 121mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 29.8g 1.57g N/A
Magnesium 28mg 30mg 0%
Sugar 4.02g 0.62g N/A
Tryptophan 0.15mg 0.12mg 0%
Threonine 0.393mg 0.402mg 0%
Isoleucine 0.547mg 0.435mg 0%
Leucine 1.137mg 0.713mg 0%
Lysine 0.523mg 0.452mg 0%
Methionine 0.3mg 0.108mg 0%
Phenylalanine 0.717mg 0.428mg 0%
Valine 0.7mg 0.446mg 0%
Histidine 0.36mg 0.221mg 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
1
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 ProteinProtein +65.7%
Contains more FatsFats +99.6%
Contains more CarbsCarbs +1584.5%
Contains more OtherOther +202.8%
Contains more WaterWater +94.9%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +125.4%
Contains less Sat. FatSaturated fat -83.6%
Contains more Poly. FatPolyunsaturated fat +84.7%

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/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.