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  6. Caesar salad vs. Tofu

Caesar salad vs. Tofu — In-Depth Nutrition Comparison

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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 from Caesar salad is 41% higher.
  • Tofu contains less Sodium.

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.
Caesar salad
Caesar salad
4
:
6
Tofu
Tofu
Contains more Phosphorus +138.1%
Contains more Potassium +40.5%
Contains more Zinc +101.3%
Contains more Selenium +252.8%
Contains more Calcium +50.2%
Contains more Iron +129.1%
Contains less Sodium -98.5%
Contains more Copper +53.2%
Contains more Manganese +88.5%
Equal in Magnesium - 30
Caesar salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 88% 20% 99% 15% 60% 44% 42% 42% 172%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +138.1%
Contains more Potassium +40.5%
Contains more Zinc +101.3%
Contains more Selenium +252.8%
Contains more Calcium +50.2%
Contains more Iron +129.1%
Contains less Sodium -98.5%
Contains more Copper +53.2%
Contains more Manganese +88.5%
Equal in Magnesium - 30

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.
Caesar salad
Caesar salad
8
:
3
Tofu
Tofu
Contains more Vitamin A +323.5%
Contains more Vitamin E +6000%
Contains more Vitamin B1 +365.4%
Contains more Vitamin B2 +471.2%
Contains more Vitamin B3 +1560%
Contains more Vitamin B5 +557.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +145.8%
Contains more Vitamin C +∞%
Caesar salad
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +323.5%
Contains more Vitamin E +6000%
Contains more Vitamin B1 +365.4%
Contains more Vitamin B2 +471.2%
Contains more Vitamin B3 +1560%
Contains more Vitamin B5 +557.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +145.8%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caesar salad
Caesar salad
4
:
1
Tofu
Tofu
Contains more Protein +65.7%
Contains more Fats +99.6%
Contains more Carbs +1584.5%
Contains more Other +202.8%
Contains more Water +94.9%
Caesar salad
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
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 Protein +65.7%
Contains more Fats +99.6%
Contains more Carbs +1584.5%
Contains more Other +202.8%
Contains more Water +94.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caesar salad
Caesar salad
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +125.4%
Contains less Saturated Fat -83.6%
Contains more Polyunsaturated fat +84.7%
Caesar salad
52% 30% 18%
Saturated Fat: 4.206 g
Monounsaturated Fat: 2.38 g
Polyunsaturated fat: 1.461 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +125.4%
Contains less Saturated Fat -83.6%
Contains more Polyunsaturated fat +84.7%

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 1.57g Caesar salad
Protein 13.39g 8.08g Caesar salad
Fats 9.54g 4.78g Caesar salad
Carbs 31.5g 1.87g Caesar salad
Calories 265kcal 76kcal Caesar salad
Starch 25.29g Caesar salad
Fructose 1.13g Caesar salad
Sugar 4.02g 0.62g Tofu
Fiber 1.7g 0.3g Caesar salad
Calcium 233mg 350mg Tofu
Iron 2.34mg 5.36mg Tofu
Magnesium 28mg 30mg Tofu
Phosphorus 231mg 97mg Caesar salad
Potassium 170mg 121mg Caesar salad
Sodium 454mg 7mg Tofu
Zinc 1.61mg 0.8mg Caesar salad
Copper 0.126mg 0.193mg Tofu
Manganese 0.321mg 0.605mg Tofu
Selenium 31.4µg 8.9µg Caesar salad
Vitamin A 360IU 85IU Caesar salad
Vitamin A RAE 78µg Caesar salad
Vitamin E 0.61mg 0.01mg Caesar salad
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.377mg 0.081mg Caesar salad
Vitamin B2 0.297mg 0.052mg Caesar salad
Vitamin B3 3.237mg 0.195mg Caesar salad
Vitamin B5 0.447mg 0.068mg Caesar salad
Vitamin B6 0.047mg Tofu
Folate 15µg Tofu
Vitamin B12 0.4µg 0µg Caesar salad
Vitamin K 5.9µg 2.4µg Caesar salad
Tryptophan 0.15mg 0.12mg Caesar salad
Threonine 0.393mg 0.402mg Tofu
Isoleucine 0.547mg 0.435mg Caesar salad
Leucine 1.137mg 0.713mg Caesar salad
Lysine 0.523mg 0.452mg Caesar salad
Methionine 0.3mg 0.108mg Caesar salad
Phenylalanine 0.717mg 0.428mg Caesar salad
Valine 0.7mg 0.446mg Caesar salad
Histidine 0.36mg 0.221mg Caesar salad
Cholesterol 24mg 0mg Tofu
Saturated Fat 4.206g 0.691g Tofu
Monounsaturated Fat 2.38g 1.056g Caesar salad
Polyunsaturated fat 1.461g 2.699g 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

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
6%
Tofu
Minerals Daily Need Coverage Score
65%
Caesar salad
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.4g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 447mg)
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 - 3.515g)
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/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.