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  6. Mayonnaise vs. Tofu

Mayonnaise vs. Tofu — In-Depth Nutrition Comparison

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Important differences between mayonnaise and tofu

  • Mayonnaise has more vitamin K and vitamin E; however, tofu has more iron, calcium, manganese, copper, and selenium.
  • Mayonnaise's daily need coverage for vitamin K is 134% more.

The food varieties used in the comparison are Salad dressing, mayonnaise, regular and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Tofu
Tofu
10
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 MagnesiumMagnesium +2900%
Contains more CalciumCalcium +4275%
Contains more PotassiumPotassium +505%
Contains more IronIron +2452.4%
Contains more CopperCopper +915.8%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +361.9%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +8542.9%
Contains more SeleniumSelenium +287%

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 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Tofu
Tofu
6
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +32700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +152.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6691.7%
Contains more CholineCholine +18.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B2Vitamin B2 +173.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +487.5%
Contains more FolateFolate +200%

All nutrients comparison - raw data values

Nutrient Mayonnaise Tofu DV% diff.
Polyunsaturated fat 44.69g 2.699g 280%
Vitamin K 163µg 2.4µg 134%
Fats 74.85g 4.78g 108%
Iron 0.21mg 5.36mg 64%
Saturated fat 11.703g 0.691g 50%
Monounsaturated fat 16.843g 1.056g 39%
Calcium 8mg 350mg 34%
Calories 680kcal 76kcal 30%
Sodium 635mg 7mg 27%
Manganese 0.007mg 0.605mg 26%
Vitamin E 3.28mg 0.01mg 22%
Copper 0.019mg 0.193mg 19%
Cholesterol 42mg 0mg 14%
Protein 0.96g 8.08g 14%
Selenium 2.3µg 8.9µg 12%
Phosphorus 21mg 97mg 11%
Magnesium 1mg 30mg 7%
Zinc 0.15mg 0.8mg 6%
Vitamin B1 0.01mg 0.081mg 6%
Vitamin B12 0.12µg 0µg 5%
Folate 5µg 15µg 3%
Potassium 20mg 121mg 3%
Vitamin B2 0.019mg 0.052mg 3%
Vitamin B6 0.008mg 0.047mg 3%
Vitamin B5 0.172mg 0.068mg 2%
Vitamin A 16µg 2%
Vitamin B3 0mg 0.195mg 1%
Vitamin D 0.2µg 0µg 1%
Fiber 0g 0.3g 1%
Vitamin D 7IU 0IU 1%
Choline 34.2mg 28.8mg 1%
Vitamin C 0mg 0.1mg 0%
Carbs 0.57g 1.87g 0%
Net carbs 0.57g 1.57g N/A
Sugar 0.57g 0.62g N/A
Trans fat 0.187g 0g N/A
Tryptophan 0.017mg 0.12mg 0%
Threonine 0.055mg 0.402mg 0%
Isoleucine 0.065mg 0.435mg 0%
Leucine 0.095mg 0.713mg 0%
Lysine 0.072mg 0.452mg 0%
Methionine 0.035mg 0.108mg 0%
Phenylalanine 0.057mg 0.428mg 0%
Valine 0.074mg 0.446mg 0%
Histidine 0.026mg 0.221mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Tofu
Tofu
3
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 FatsFats +1465.9%
Contains more OtherOther +173.6%
Contains more ProteinProtein +741.7%
Contains more CarbsCarbs +228.1%
Contains more WaterWater +290.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Tofu
Tofu
1
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 +1495%
Contains more Poly. FatPolyunsaturated fat +1555.8%
Contains less Sat. FatSaturated fat -94.1%

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.