Gratin vs. Tofu — In-Depth Nutrition Comparison
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How are gratin and tofu different?
- Gratin is higher in vitamin C; however, tofu is richer in calcium, manganese, selenium, iron, copper, phosphorus, and magnesium.
- Daily need coverage for calcium for tofu is 56% higher.
- Gratin contains 50 times more vitamin C than tofu. While gratin contains 9.9mg of vitamin C, tofu contains only 0.2mg.
- Tofu has less sodium.
Potatoes, au gratin, home-prepared from recipe using butter and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.
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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 PotassiumPotassium | +67.1% |
| Contains more MagnesiumMagnesium | +190% |
| Contains more CalciumCalcium | +473.9% |
| Contains more IronIron | +315.6% |
| Contains more CopperCopper | +136.3% |
| Contains more ZincZinc | +127.5% |
| Contains more PhosphorusPhosphorus | +68.1% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +633.5% |
| Contains more SeleniumSelenium | +544.4% |
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 CVitamin C | +4850% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +13.7% |
| Contains more Vitamin B3Vitamin B3 | +160.6% |
| Contains more Vitamin B5Vitamin B5 | +191% |
| Contains more Vitamin B6Vitamin B6 | +89.1% |
| Contains more Vitamin B1Vitamin B1 | +146.9% |
| Contains more FolateFolate | +163.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 119mg | 683mg | 56% |
| Manganese | 0.161mg | 1.181mg | 44% |
| Polyunsaturated fat | 0.276g | 4.921g | 31% |
| Selenium | 2.7µg | 17.4µg | 27% |
| Iron | 0.64mg | 2.66mg | 25% |
| Protein | 5.06g | 17.27g | 24% |
| Copper | 0.16mg | 0.378mg | 24% |
| Sodium | 433mg | 14mg | 18% |
| Saturated fat | 4.733g | 1.261g | 16% |
| Vitamin C | 9.9mg | 0.2mg | 11% |
| Phosphorus | 113mg | 190mg | 11% |
| Magnesium | 20mg | 58mg | 9% |
| Vitamin B1 | 0.064mg | 0.158mg | 8% |
| Cholesterol | 23mg | 0mg | 8% |
| Zinc | 0.69mg | 1.57mg | 8% |
| Vitamin A | 64µg | 7% | |
| Vitamin B6 | 0.174mg | 0.092mg | 6% |
| Vitamin B5 | 0.387mg | 0.133mg | 5% |
| Potassium | 396mg | 237mg | 5% |
| Folate | 11µg | 29µg | 5% |
| Vitamin B3 | 0.993mg | 0.381mg | 4% |
| Carbs | 11.27g | 2.78g | 3% |
| Fiber | 1.8g | 2.3g | 2% |
| Fats | 7.59g | 8.72g | 2% |
| Monounsaturated fat | 2.149g | 1.925g | 1% |
| Calories | 132kcal | 144kcal | 1% |
| Vitamin B2 | 0.116mg | 0.102mg | 1% |
| Net carbs | 9.47g | 0.48g | N/A |
| Tryptophan | 0.07mg | 0.235mg | 0% |
| Threonine | 0.192mg | 0.785mg | 0% |
| Isoleucine | 0.284mg | 0.849mg | 0% |
| Leucine | 0.443mg | 1.392mg | 0% |
| Lysine | 0.381mg | 0.883mg | 0% |
| Methionine | 0.117mg | 0.211mg | 0% |
| Phenylalanine | 0.254mg | 0.835mg | 0% |
| Valine | 0.325mg | 0.87mg | 0% |
| Histidine | 0.151mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +305.4% |
| Contains more OtherOther | +48.6% |
| Contains more ProteinProtein | +241.3% |
| Contains more FatsFats | +14.9% |
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11.6% |
| Contains less Sat. FatSaturated fat | -73.4% |
| Contains more Poly. FatPolyunsaturated fat | +1683% |
