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  6. Dulce de Leche vs. Tofu

Dulce de Leche vs. Tofu — In-Depth Nutrition Comparison

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Differences between dulce de Leche and tofu

  • Dulce de Leche has more vitamin B2, vitamin B5, and vitamin B12, while tofu has more manganese, calcium, copper, iron, selenium, and vitamin B1.
  • Tofu's daily need coverage for manganese is 51% higher.
  • The amount of saturated fat in tofu is lower.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of dulce de Leche is 42.

The food types used in this comparison are Dulce de Leche and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Dulce de Leche 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PotassiumPotassium +47.7%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +172.1%
Contains more IronIron +1464.7%
Contains more CopperCopper +9350%
Contains more ZincZinc +98.7%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +58950%
Contains more SeleniumSelenium +544.4%
~equal in Phosphorus ~190mg

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +297.1%
Contains more Vitamin B5Vitamin B5 +527.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +887.5%
Contains more Vitamin B3Vitamin B3 +81.4%
Contains more Vitamin B6Vitamin B6 +475%
Contains more FolateFolate +163.6%

All nutrients comparison - raw data values

Nutrient Dulce de Leche Tofu DV% diff.
Manganese 0.002mg 1.181mg 51%
Calcium 251mg 683mg 43%
Copper 0.004mg 0.378mg 42%
Iron 0.17mg 2.66mg 31%
Polyunsaturated fat 0.375g 4.921g 30%
Selenium 2.7µg 17.4µg 27%
Vitamin B2 0.405mg 0.102mg 23%
Protein 6.84g 17.27g 21%
Carbs 55.35g 2.78g 18%
Choline 89.1mg 16%
Saturated fat 4.534g 1.261g 15%
Vitamin B5 0.835mg 0.133mg 14%
Vitamin B12 0.31µg 0µg 13%
Vitamin B1 0.016mg 0.158mg 12%
Cholesterol 29mg 0mg 10%
Magnesium 22mg 58mg 9%
Fiber 0g 2.3g 9%
Calories 315kcal 144kcal 9%
Vitamin A 74µg 8%
Zinc 0.79mg 1.57mg 7%
Vitamin B6 0.016mg 0.092mg 6%
Sodium 129mg 14mg 5%
Folate 11µg 29µg 5%
Potassium 350mg 237mg 3%
Vitamin C 2.6mg 0.2mg 3%
Fats 7.35g 8.72g 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.2mg 1%
Vitamin B3 0.21mg 0.381mg 1%
Vitamin D 6IU 0IU 1%
Vitamin K 1.3µg 1%
Monounsaturated fat 2.143g 1.925g 1%
Net carbs 55.35g 0.48g N/A
Sugar 49.74g N/A
Phosphorus 193mg 190mg 0%
Trans fat 0.364g 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%
Fructose 0.32g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Tofu
Tofu
3
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 CarbsCarbs +1891%
Contains more OtherOther +25%
Contains more ProteinProtein +152.5%
Contains more FatsFats +18.6%
Contains more WaterWater +143.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +11.3%
Contains less Sat. FatSaturated fat -72.2%
Contains more Poly. FatPolyunsaturated fat +1212.3%

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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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/nutrients
  2. 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.