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  6. Coleslaw vs. Tofu

Coleslaw vs. Tofu — In-Depth Nutrition Comparison

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The main differences between coleslaw and tofu

  • Coleslaw is richer in vitamin K, vitamin C, and fiber, yet tofu is richer in iron, calcium, manganese, copper, phosphorus, and zinc.
  • Daily need coverage for iron for tofu is 64% higher.
  • Coleslaw contains 146 times more vitamin C than tofu. Coleslaw contains 14.6mg of vitamin C, while tofu contains 0.1mg.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than coleslaw.

Food types used in this article are Fast foods, coleslaw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Coleslaw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Tofu
Tofu
9
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 MagnesiumMagnesium +275%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +2336.4%
Contains more CopperCopper +1186.7%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +385%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +493.1%
~equal in Potassium ~121mg

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 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 CVitamin C +14500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5300%
Contains more Vitamin B5Vitamin B5 +261.8%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2854.2%
Contains more Vitamin B1Vitamin B1 +211.5%
Contains more Vitamin B2Vitamin B2 +160%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.195mg

All nutrients comparison - raw data values

Nutrient Coleslaw Tofu DV% diff.
Iron 0.22mg 5.36mg 64%
Vitamin K 70.9µg 2.4µg 57%
Calcium 30mg 350mg 32%
Manganese 0.102mg 0.605mg 22%
Copper 0.015mg 0.193mg 20%
Polyunsaturated fat 5.348g 2.699g 18%
Selenium 8.9µg 16%
Vitamin C 14.6mg 0.1mg 16%
Protein 0.95g 8.08g 14%
Phosphorus 20mg 97mg 11%
Sodium 203mg 7mg 9%
Fats 9.91g 4.78g 8%
Fiber 1.9g 0.3g 6%
Zinc 0.14mg 0.8mg 6%
Magnesium 8mg 30mg 5%
Choline 28.8mg 5%
Vitamin B1 0.026mg 0.081mg 5%
Vitamin B6 0.112mg 0.047mg 5%
Folate 15µg 4%
Saturated fat 1.599g 0.691g 4%
Vitamin B5 0.246mg 0.068mg 4%
Calories 153kcal 76kcal 4%
Carbs 14.89g 1.87g 4%
Vitamin E 0.54mg 0.01mg 4%
Monounsaturated fat 2.671g 1.056g 4%
Vitamin A 28µg 3%
Vitamin B2 0.02mg 0.052mg 2%
Fructose 1.44g 2%
Cholesterol 4mg 0mg 1%
Net carbs 12.99g 1.57g N/A
Potassium 129mg 121mg 0%
Sugar 12.19g 0.62g N/A
Vitamin B3 0.206mg 0.195mg 0%
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Omega-3 - EPA 0.006g 0g N/A
Omega-3 - DHA 0.001g 0g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Tofu
Tofu
2
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 FatsFats +107.3%
Contains more CarbsCarbs +696.3%
Contains more OtherOther +15.3%
Contains more ProteinProtein +750.5%
Contains more WaterWater +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Tofu
Tofu
1
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 +152.9%
Contains more Poly. FatPolyunsaturated fat +98.1%
Contains less Sat. FatSaturated fat -56.8%

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.