Cutlet vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between cutlet and tofu
- Cutlet has more vitamin B3, vitamin E, vitamin B2, vitamin B6, and fiber; however, tofu is higher in iron, calcium, magnesium, and phosphorus.
- Cutlet covers your daily need for vitamin B3, 163% more than tofu.
- Cutlet has 1809 times more vitamin E than tofu. While cutlet has 18.09mg of vitamin E, tofu has only 0.01mg.
- Tofu has less sodium.
- The glycemic index of tofu is higher.
These are the specific foods used in this comparison WORTHINGTON Multigrain Cutlets, canned, unprepared and Tofu, raw, regular, prepared with calcium sulfate.
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.
| Contains more ZincZinc | +25% |
| Contains more MagnesiumMagnesium | +900% |
| Contains more CalciumCalcium | +1490.9% |
| Contains more PotassiumPotassium | +15.2% |
| Contains more IronIron | +215.3% |
| Contains more PhosphorusPhosphorus | +73.2% |
| Contains less SodiumSodium | -98.1% |
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.
| Contains more Vitamin EVitamin E | +180800% |
| Contains more Vitamin B2Vitamin B2 | +2457.7% |
| Contains more Vitamin B3Vitamin B3 | +13382.1% |
| Contains more Vitamin B6Vitamin B6 | +963.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +62% |
| Contains more FolateFolate | +650% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +188.2% |
| Contains more CarbsCarbs | +290.4% |
| Contains more OtherOther | +69.4% |
| Contains more FatsFats | +218.7% |
| Contains more WaterWater | +26.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.6% |
| Contains more Mono. FatMonounsaturated fat | +428% |
| Contains more Poly. FatPolyunsaturated fat | +237.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B3 | 26.29mg | 0.195mg | 163% |
| Vitamin E | 18.09mg | 0.01mg | 121% |
| Vitamin B2 | 1.33mg | 0.052mg | 98% |
| Iron | 1.7mg | 5.36mg | 46% |
| Vitamin B6 | 0.5mg | 0.047mg | 35% |
| Calcium | 22mg | 350mg | 33% |
| Protein | 23.29g | 8.08g | 30% |
| Manganese | 0.605mg | 26% | |
| Copper | 0.193mg | 21% | |
| Fiber | 4.5g | 0.3g | 17% |
| Selenium | 8.9µg | 16% | |
| Sodium | 371mg | 7mg | 16% |
| Polyunsaturated fat | 0.8g | 2.699g | 13% |
| Magnesium | 3mg | 30mg | 6% |
| Phosphorus | 56mg | 97mg | 6% |
| Choline | 28.8mg | 5% | |
| Fats | 1.5g | 4.78g | 5% |
| Folate | 2µg | 15µg | 3% |
| Vitamin B1 | 0.05mg | 0.081mg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Saturated fat | 0.3g | 0.691g | 2% |
| Monounsaturated fat | 0.2g | 1.056g | 2% |
| Calories | 117kcal | 76kcal | 2% |
| Zinc | 1mg | 0.8mg | 2% |
| Carbs | 7.3g | 1.87g | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 2.8g | 1.57g | N/A |
| Potassium | 105mg | 121mg | 0% |
| Sugar | 0.2g | 0.62g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
99%
6%
Minerals Daily Need Coverage Score
18%
59%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Tofu contains less Sodium (difference - 364mg)
Which food is lower in Sugar?
Cutlet is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated fat?
Cutlet is lower in Saturated fat (difference - 0.391g)
Which food is lower in glycemic index?
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.