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Fast food vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between fast food and tofu

  • Fast food has more vitamin B12, vitamin B3, vitamin B2, vitamin B1, and folate; however, tofu is higher in calcium, manganese, and copper.
  • Tofu covers your daily need for calcium, 62% more than fast food.
  • Tofu has less sodium.
  • The glycemic index of fast food is higher.

These are the specific foods used in this comparison Fast foods, hamburger; single, regular patty; plain and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Tofu
Tofu
7
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 IronIron +15%
Contains more ZincZinc +60.5%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +114.8%
Contains more CalciumCalcium +1001.6%
Contains more PotassiumPotassium +20.3%
Contains more CopperCopper +212.4%
Contains more PhosphorusPhosphorus +41.8%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +230.8%

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 0% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Tofu
Tofu
1
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100.6%
Contains more Vitamin B2Vitamin B2 +255.9%
Contains more Vitamin B3Vitamin B3 +1374.3%
Contains more Vitamin B5Vitamin B5 +298.5%
Contains more Vitamin B6Vitamin B6 +130.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%

All nutrients comparison - raw data values

Nutrient Fast food Tofu DV% diff.
Calcium 62mg 683mg 62%
Vitamin B12 0.89µg 0µg 37%
Manganese 0.357mg 1.181mg 36%
Vitamin B3 5.617mg 0.381mg 33%
Copper 0.121mg 0.378mg 29%
Polyunsaturated fat 1.68g 4.921g 22%
Vitamin B2 0.363mg 0.102mg 20%
Saturated fat 4.493g 1.261g 15%
Sodium 331mg 14mg 14%
Folate 80µg 29µg 13%
Vitamin B1 0.317mg 0.158mg 13%
Cholesterol 33mg 0mg 11%
Carbs 31.5g 2.78g 10%
Starch 22.87g 9%
Vitamin B6 0.212mg 0.092mg 9%
Zinc 2.52mg 1.57mg 9%
Calories 297kcal 144kcal 8%
Vitamin B5 0.53mg 0.133mg 8%
Phosphorus 134mg 190mg 8%
Monounsaturated fat 4.835g 1.925g 7%
Magnesium 27mg 58mg 7%
Choline 34.4mg 6%
Iron 3.06mg 2.66mg 5%
Fats 12.01g 8.72g 5%
Selenium 20.3µg 17.4µg 5%
Vitamin K 4.9µg 4%
Fructose 2.27g 3%
Vitamin E 0.38mg 3%
Protein 16.52g 17.27g 2%
Fiber 1.7g 2.3g 2%
Potassium 197mg 237mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin A 9µg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 29.8g 0.48g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g N/A
Trans fat 0.514g 0g N/A
Tryptophan 0.144mg 0.235mg 0%
Threonine 0.46mg 0.785mg 0%
Isoleucine 0.642mg 0.849mg 0%
Leucine 1.13mg 1.392mg 0%
Lysine 0.785mg 0.883mg 0%
Methionine 0.306mg 0.211mg 0%
Phenylalanine 0.67mg 0.835mg 0%
Valine 0.728mg 0.87mg 0%
Histidine 0.402mg 0.431mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Tofu
Tofu
2
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 FatsFats +37.7%
Contains more CarbsCarbs +1033.1%
Contains more WaterWater +81.6%
~equal in Protein ~17.27g
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 +151.2%
Contains less Sat. FatSaturated fat -71.9%
Contains more Poly. FatPolyunsaturated fat +192.9%

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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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.