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  6. Liverwurst vs. Tofu

Liverwurst vs. Tofu — In-Depth Nutrition Comparison

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How are liverwurst and tofu different?

  • Liverwurst is richer in vitamin B12, vitamin A, selenium, vitamin B2, vitamin B5, and iron, while tofu is higher in calcium.
  • Liverwurst covers your daily need for vitamin B12, 561% more than tofu.
  • Liverwurst has a higher glycemic index (28) than tofu (15).

Liverwurst spread and Tofu, raw, regular, prepared with calcium sulfate types were used 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
4
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 +40.5%
Contains more IronIron +65.1%
Contains more CopperCopper +24.4%
Contains more ZincZinc +187.5%
Contains more PhosphorusPhosphorus +137.1%
Contains more SeleniumSelenium +551.7%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +1490.9%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +290.3%

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
3
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 +3400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +235.8%
Contains more Vitamin B2Vitamin B2 +1880.8%
Contains more Vitamin B3Vitamin B3 +2105.1%
Contains more Vitamin B5Vitamin B5 +4238.2%
Contains more Vitamin B6Vitamin B6 +304.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liverwurst Tofu DV% diff.
Vitamin B12 13.46µg 0µg 561%
Vitamin A 4091µg 455%
Selenium 58µg 8.9µg 89%
Vitamin B2 1.03mg 0.052mg 75%
Vitamin B5 2.95mg 0.068mg 58%
Iron 8.85mg 5.36mg 44%
Saturated fat 9.925g 0.691g 42%
Cholesterol 118mg 0mg 39%
Calcium 22mg 350mg 33%
Fats 25.45g 4.78g 32%
Sodium 700mg 7mg 30%
Monounsaturated fat 12.286g 1.056g 28%
Vitamin B3 4.3mg 0.195mg 26%
Manganese 0.155mg 0.605mg 20%
Phosphorus 230mg 97mg 19%
Vitamin B1 0.272mg 0.081mg 16%
Zinc 2.3mg 0.8mg 14%
Vitamin B6 0.19mg 0.047mg 11%
Calories 305kcal 76kcal 11%
Protein 12.38g 8.08g 9%
Fiber 2.5g 0.3g 9%
Choline 28.8mg 5%
Copper 0.24mg 0.193mg 5%
Magnesium 12mg 30mg 4%
Folate 30µg 15µg 4%
Vitamin C 3.5mg 0.1mg 4%
Polyunsaturated fat 2.427g 2.699g 2%
Vitamin K 2.4µg 2%
Potassium 170mg 121mg 1%
Carbs 5.89g 1.87g 1%
Net carbs 3.39g 1.57g N/A
Sugar 1.65g 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.151mg 0.12mg 0%
Threonine 0.671mg 0.402mg 0%
Isoleucine 0.653mg 0.435mg 0%
Leucine 1.139mg 0.713mg 0%
Lysine 1.155mg 0.452mg 0%
Methionine 0.285mg 0.108mg 0%
Phenylalanine 0.617mg 0.428mg 0%
Valine 0.857mg 0.446mg 0%
Histidine 0.448mg 0.221mg 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
1
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 ProteinProtein +53.2%
Contains more FatsFats +432.4%
Contains more CarbsCarbs +215%
Contains more OtherOther +281.9%
Contains more WaterWater +57.9%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +1063.4%
Contains less Sat. FatSaturated fat -93%
Contains more Poly. FatPolyunsaturated fat +11.2%

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/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.