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  6. Cutlet vs. Tofu

Cutlet vs. Tofu — In-Depth Nutrition Comparison

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Important differences between Cutlet and Tofu

  • Cutlet has more Vitamin B3, Vitamin B2, Vitamin B6, and Fiber, however, Tofu has more Calcium, Phosphorus, Magnesium, Iron, and Vitamin B1.
  • Cutlet's daily need coverage for Vitamin B3 is 162% more.
  • Cutlet has 27 times more Sodium than Tofu. Cutlet has 371mg of Sodium, while Tofu has 14mg.

The food varieties used in the comparison are WORTHINGTON Multigrain Cutlets, canned, unprepared and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Cutlet 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.
Cutlet
Cutlet
0
:
10
Tofu
Tofu
Contains more Calcium +3004.5%
Contains more Iron +56.5%
Contains more Magnesium +1833.3%
Contains more Phosphorus +239.3%
Contains more Potassium +125.7%
Contains less Sodium -96.2%
Contains more Zinc +57%
Cutlet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 64% 3% 24% 10% 49% 28% 0% 0% 0%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Calcium +3004.5%
Contains more Iron +56.5%
Contains more Magnesium +1833.3%
Contains more Phosphorus +239.3%
Contains more Potassium +125.7%
Contains less Sodium -96.2%
Contains more Zinc +57%

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.
Cutlet
Cutlet
4
:
5
Tofu
Tofu
Contains more Vitamin B2 +1203.9%
Contains more Vitamin B3 +6800.3%
Contains more Vitamin B6 +443.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +216%
Contains more Folate +1350%
Cutlet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 362% 0% 0% 13% 307% 493% 0% 116% 2% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B2 +1203.9%
Contains more Vitamin B3 +6800.3%
Contains more Vitamin B6 +443.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +216%
Contains more Folate +1350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cutlet
Cutlet
2
:
3
Tofu
Tofu
Contains more Protein +34.9%
Contains more Carbs +162.6%
Contains more Fats +481.3%
Contains more Other +14.8%
Equal in Water - 69.83
Cutlet
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Tofu
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 Protein +34.9%
Contains more Carbs +162.6%
Contains more Fats +481.3%
Contains more Other +14.8%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cutlet
Cutlet
1
:
2
Tofu
Tofu
Contains less Saturated Fat -76.2%
Contains more Monounsaturated Fat +862.5%
Contains more Polyunsaturated fat +515.1%
Cutlet
23% 15% 62%
Saturated Fat: 0.3 g
Monounsaturated Fat: 0.2 g
Polyunsaturated fat: 0.8 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -76.2%
Contains more Monounsaturated Fat +862.5%
Contains more Polyunsaturated fat +515.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cutlet Tofu
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cutlet Tofu Opinion
Net carbs 2.8g 0.48g Cutlet
Protein 23.29g 17.27g Cutlet
Fats 1.5g 8.72g Tofu
Carbs 7.3g 2.78g Cutlet
Calories 117kcal 144kcal Tofu
Sugar 0.2g Tofu
Fiber 4.5g 2.3g Cutlet
Calcium 22mg 683mg Tofu
Iron 1.7mg 2.66mg Tofu
Magnesium 3mg 58mg Tofu
Phosphorus 56mg 190mg Tofu
Potassium 105mg 237mg Tofu
Sodium 371mg 14mg Tofu
Zinc 1mg 1.57mg Tofu
Copper 0.378mg Tofu
Manganese 1.181mg Tofu
Selenium 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 18.09mg Cutlet
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.05mg 0.158mg Tofu
Vitamin B2 1.33mg 0.102mg Cutlet
Vitamin B3 26.29mg 0.381mg Cutlet
Vitamin B5 0.133mg Tofu
Vitamin B6 0.5mg 0.092mg Cutlet
Folate 2µg 29µg Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 0.3g 1.261g Cutlet
Monounsaturated Fat 0.2g 1.925g Tofu
Polyunsaturated fat 0.8g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cutlet Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
108%
Cutlet
11%
Tofu
Minerals Daily Need Coverage Score
18%
Cutlet
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 357mg)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Cutlet
Cutlet is lower in Saturated Fat (difference - 0.961g)
Which food is lower in glycemic index?
Cutlet
Cutlet is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. 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.