Coleslaw vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between coleslaw and tofu

Coleslaw has more vitamin C; however, tofu is higher in calcium, manganese, copper, iron, phosphorus, zinc, magnesium, and vitamin B1.
Tofu covers your daily need for calcium, 65% more than coleslaw.
Coleslaw has 73 times more vitamin C than tofu. While coleslaw has 14.6mg of vitamin C, tofu has only 0.2mg.
Tofu has less sodium.
The glycemic index of coleslaw is higher.

These are the specific foods used in this comparison Fast foods, coleslaw and Tofu, raw, firm, prepared with calcium sulfate.

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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.

Coleslaw

Tofu

Contains more MagnesiumMagnesium	+625%
Contains more CalciumCalcium	+2176.7%
Contains more PotassiumPotassium	+83.7%
Contains more IronIron	+1109.1%
Contains more CopperCopper	+2420%
Contains more ZincZinc	+1021.4%
Contains more PhosphorusPhosphorus	+850%
Contains less SodiumSodium	-93.1%
Contains more ManganeseManganese	+1057.8%

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.

Coleslaw

Tofu

Contains more Vitamin CVitamin C	+7200%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+85%
Contains more Vitamin B6Vitamin B6	+21.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+507.7%
Contains more Vitamin B2Vitamin B2	+410%
Contains more Vitamin B3Vitamin B3	+85%

~equal in Vitamin D ~0µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	30mg	683mg	65%
Vitamin K	70.9µg		59%
Manganese	0.102mg	1.181mg	47%
Copper	0.015mg	0.378mg	40%
Protein	0.95g	17.27g	33%
Selenium		17.4µg	32%
Iron	0.22mg	2.66mg	31%
Phosphorus	20mg	190mg	24%
Vitamin C	14.6mg	0.2mg	16%
Zinc	0.14mg	1.57mg	13%
Magnesium	8mg	58mg	12%
Vitamin B1	0.026mg	0.158mg	11%
Sodium	203mg	14mg	8%
Folate		29µg	7%
Vitamin B2	0.02mg	0.102mg	6%
Vitamin E	0.54mg		4%
Carbs	14.89g	2.78g	4%
Polyunsaturated fat	5.348g	4.921g	3%
Vitamin A	28µg		3%
Potassium	129mg	237mg	3%
Saturated fat	1.599g	1.261g	2%
Fiber	1.9g	2.3g	2%
Vitamin B5	0.246mg	0.133mg	2%
Fructose	1.44g		2%
Monounsaturated fat	2.671g	1.925g	2%
Fats	9.91g	8.72g	2%
Vitamin B6	0.112mg	0.092mg	2%
Cholesterol	4mg	0mg	1%
Vitamin B3	0.206mg	0.381mg	1%
Calories	153kcal	144kcal	0%
Net carbs	12.99g	0.48g	N/A
Sugar	12.19g		N/A
Vitamin B12	0.01µg	0µg	0%
Trans fat	0.037g	0g	N/A
Tryptophan		0.235mg	0%
Threonine		0.785mg	0%
Isoleucine		0.849mg	0%
Leucine		1.392mg	0%
Lysine		0.883mg	0%
Methionine		0.211mg	0%
Phenylalanine		0.835mg	0%
Valine		0.87mg	0%
Histidine		0.431mg	0%
Omega-3 - EPA	0.006g		N/A
Omega-3 - DHA	0.001g		N/A
Omega-3 - ALA	0.279g		N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.024g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.006g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	4.979g		N/A