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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
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
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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liverwurst Tofu
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liverwurst Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
284%
Liverwurst
6%
Tofu
Minerals Daily Need Coverage Score
103%
Liverwurst
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 118mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 693mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 9.234g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 13)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Liverwurst
Liverwurst is relatively richer in minerals
Which food is richer in vitamins?
Liverwurst
Liverwurst is relatively richer in vitamins

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.