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Nachos vs. Tofu — In-Depth Nutrition Comparison

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The main differences between nachos and tofu

  • Nachos are richer in vitamin B6, yet tofu is richer in calcium, manganese, copper, iron, selenium, and zinc.
  • Daily need coverage for calcium for tofu is 62% higher.
  • Nachos contain 22 times more sodium than tofu. Nachos contain 313mg of sodium, while tofu contains 14mg.
  • Tofu has a lower glycemic index than nachos.

Food types used in this article are Fast foods, nachos, with cheese and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Nachos 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.
Nachos
Nachos
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Tofu
Tofu
8
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 PotassiumPotassium +52.7%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +984.1%
Contains more IronIron +254.7%
Contains more CopperCopper +490.6%
Contains more ZincZinc +82.6%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +531.6%
Contains more SeleniumSelenium +102.3%
~equal in Phosphorus ~190mg

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.
Nachos
Nachos
10
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Tofu
Tofu
2
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 +450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B3Vitamin B3 +65.4%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +133.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +28.5%
Contains more FolateFolate +190%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Nachos Tofu DV% diff.
Calcium 63mg 683mg 62%
Manganese 0.187mg 1.181mg 43%
Copper 0.064mg 0.378mg 35%
Monounsaturated fat 14.02g 1.925g 30%
Vitamin E 4.08mg 27%
Protein 4.32g 17.27g 26%
Iron 0.75mg 2.66mg 24%
Fats 21.5g 8.72g 20%
Selenium 8.6µg 17.4µg 16%
Vitamin K 19.3µg 16%
Sodium 313mg 14mg 13%
Starch 28.33g 12%
Carbs 34.91g 2.78g 11%
Calories 343kcal 144kcal 10%
Vitamin B6 0.215mg 0.092mg 9%
Zinc 0.86mg 1.57mg 6%
Vitamin B5 0.38mg 0.133mg 5%
Folate 10µg 29µg 5%
Choline 26.4mg 5%
Potassium 362mg 237mg 4%
Magnesium 42mg 58mg 4%
Saturated fat 2.173g 1.261g 4%
Fiber 3.2g 2.3g 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin B1 0.123mg 0.158mg 3%
Vitamin B3 0.63mg 0.381mg 2%
Vitamin B2 0.133mg 0.102mg 2%
Vitamin A 5µg 1%
Phosphorus 198mg 190mg 1%
Cholesterol 3mg 0mg 1%
Vitamin C 1.1mg 0.2mg 1%
Polyunsaturated fat 5.04g 4.921g 1%
Net carbs 31.71g 0.48g N/A
Sugar 2.17g N/A
Trans fat 0.058g 0g N/A
Tryptophan 0.042mg 0.235mg 0%
Threonine 0.156mg 0.785mg 0%
Isoleucine 0.187mg 0.849mg 0%
Leucine 0.521mg 1.392mg 0%
Lysine 0.156mg 0.883mg 0%
Methionine 0.094mg 0.211mg 0%
Phenylalanine 0.229mg 0.835mg 0%
Valine 0.25mg 0.87mg 0%
Histidine 0.135mg 0.431mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nachos
Nachos
3
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 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 +146.6%
Contains more CarbsCarbs +1155.8%
Contains more OtherOther +33.6%
Contains more ProteinProtein +299.8%
Contains more WaterWater +86.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nachos
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Tofu
Tofu
1
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 +628.3%
Contains less Sat. FatSaturated fat -42%
~equal in Polyunsaturated fat ~4.921g

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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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.