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  6. Liverwurst vs. Tofu

Liverwurst vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between liverwurst and tofu?

  • Liverwurst is higher in vitamin B12, vitamin A, iron, selenium, vitamin B2, and vitamin B5, yet tofu is higher in calcium and manganese.
  • Liverwurst's daily need coverage for vitamin B12 is 561% more.
  • The glycemic index of tofu is lower.

We used Liverwurst spread and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Liverwurst 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Tofu
Tofu
6
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 +232.7%
Contains more ZincZinc +46.5%
Contains more PhosphorusPhosphorus +21.1%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +3004.5%
Contains more PotassiumPotassium +39.4%
Contains more CopperCopper +57.5%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +661.9%

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Tofu
Tofu
0
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 +1650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +72.2%
Contains more Vitamin B2Vitamin B2 +909.8%
Contains more Vitamin B3Vitamin B3 +1028.6%
Contains more Vitamin B5Vitamin B5 +2118%
Contains more Vitamin B6Vitamin B6 +106.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~29µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liverwurst Tofu DV% diff.
Vitamin B12 13.46µg 0µg 561%
Vitamin A 4091µg 455%
Iron 8.85mg 2.66mg 77%
Selenium 58µg 17.4µg 74%
Vitamin B2 1.03mg 0.102mg 71%
Calcium 22mg 683mg 66%
Vitamin B5 2.95mg 0.133mg 56%
Manganese 0.155mg 1.181mg 45%
Saturated fat 9.925g 1.261g 39%
Cholesterol 118mg 0mg 39%
Sodium 700mg 14mg 30%
Monounsaturated fat 12.286g 1.925g 26%
Fats 25.45g 8.72g 26%
Vitamin B3 4.3mg 0.381mg 24%
Polyunsaturated fat 2.427g 4.921g 17%
Copper 0.24mg 0.378mg 15%
Magnesium 12mg 58mg 11%
Vitamin B1 0.272mg 0.158mg 10%
Protein 12.38g 17.27g 10%
Vitamin B6 0.19mg 0.092mg 8%
Calories 305kcal 144kcal 8%
Zinc 2.3mg 1.57mg 7%
Phosphorus 230mg 190mg 6%
Vitamin C 3.5mg 0.2mg 4%
Potassium 170mg 237mg 2%
Fiber 2.5g 2.3g 1%
Carbs 5.89g 2.78g 1%
Net carbs 3.39g 0.48g N/A
Sugar 1.65g N/A
Folate 30µg 29µg 0%
Tryptophan 0.151mg 0.235mg 0%
Threonine 0.671mg 0.785mg 0%
Isoleucine 0.653mg 0.849mg 0%
Leucine 1.139mg 1.392mg 0%
Lysine 1.155mg 0.883mg 0%
Methionine 0.285mg 0.211mg 0%
Phenylalanine 0.617mg 0.835mg 0%
Valine 0.857mg 0.87mg 0%
Histidine 0.448mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 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 +191.9%
Contains more CarbsCarbs +111.9%
Contains more OtherOther +96.4%
Contains more ProteinProtein +39.5%
Contains more WaterWater +30.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 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 +538.2%
Contains less Sat. FatSaturated fat -87.3%
Contains more Poly. FatPolyunsaturated fat +102.8%

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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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.