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  6. Dulce de Leche vs. Tofu

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

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Important differences between dulce de Leche and tofu

  • Dulce de Leche has more vitamin B2, vitamin B5, phosphorus, vitamin B12, and choline; however, tofu has more iron, manganese, copper, and selenium.
  • Tofu's daily need coverage for iron is 65% more.
  • Tofu is lower in saturated fat.
  • Dulce de Leche has a higher glycemic index than tofu.

The food varieties used in the comparison are Dulce de Leche and Tofu, raw, regular, 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
7
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 PotassiumPotassium +189.3%
Contains more PhosphorusPhosphorus +99%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +39.4%
Contains more IronIron +3052.9%
Contains more CopperCopper +4725%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +30150%
Contains more SeleniumSelenium +229.6%
~equal in Zinc ~0.8mg

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +678.8%
Contains more Vitamin B5Vitamin B5 +1127.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +209.4%
Contains more Vitamin B1Vitamin B1 +406.3%
Contains more Vitamin B6Vitamin B6 +193.8%
Contains more Vitamin KVitamin K +84.6%
Contains more FolateFolate +36.4%
~equal in Vitamin B3 ~0.195mg

All nutrients comparison - raw data values

Nutrient Dulce de Leche Tofu DV% diff.
Iron 0.17mg 5.36mg 65%
Vitamin B2 0.405mg 0.052mg 27%
Manganese 0.002mg 0.605mg 26%
Copper 0.004mg 0.193mg 21%
Carbs 55.35g 1.87g 18%
Saturated fat 4.534g 0.691g 17%
Polyunsaturated fat 0.375g 2.699g 15%
Vitamin B5 0.835mg 0.068mg 15%
Phosphorus 193mg 97mg 14%
Vitamin B12 0.31µg 0µg 13%
Calories 315kcal 76kcal 12%
Choline 89.1mg 28.8mg 11%
Selenium 2.7µg 8.9µg 11%
Calcium 251mg 350mg 10%
Cholesterol 29mg 0mg 10%
Vitamin A 74µg 8%
Potassium 350mg 121mg 7%
Vitamin B1 0.016mg 0.081mg 5%
Sodium 129mg 7mg 5%
Fats 7.35g 4.78g 4%
Monounsaturated fat 2.143g 1.056g 3%
Vitamin C 2.6mg 0.1mg 3%
Protein 6.84g 8.08g 2%
Vitamin B6 0.016mg 0.047mg 2%
Magnesium 22mg 30mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.2mg 0.01mg 1%
Fiber 0g 0.3g 1%
Vitamin K 1.3µg 2.4µg 1%
Folate 11µg 15µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 55.35g 1.57g N/A
Sugar 49.74g 0.62g N/A
Zinc 0.79mg 0.8mg 0%
Vitamin B3 0.21mg 0.195mg 0%
Trans fat 0.364g 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%
Fructose 0.32g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g 0g 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
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 +53.8%
Contains more CarbsCarbs +2859.9%
Contains more OtherOther +143.1%
Contains more ProteinProtein +18.1%
Contains more WaterWater +194.5%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +102.9%
Contains less Sat. FatSaturated fat -84.8%
Contains more Poly. FatPolyunsaturated fat +619.7%

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/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.