Salsa vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between salsa and tofu
- Salsa is higher in vitamin A, vitamin B6, and vitamin B3, yet tofu is higher in iron, calcium, selenium, copper, phosphorus, and zinc.
- Tofu covers your daily iron needs 39% more than salsa.
- Salsa contains 61 times more sodium than tofu. While salsa contains 430mg of sodium, tofu contains only 7mg.
Food varieties used in this article are USDA Commodity, salsa and Tofu, raw, regular, prepared with calcium sulfate.
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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.
| Contains more PotassiumPotassium | +123.1% |
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more CalciumCalcium | +2816.7% |
| Contains more IronIron | +139.3% |
| Contains more CopperCopper | +101% |
| Contains more ZincZinc | +370.6% |
| Contains more PhosphorusPhosphorus | +223.3% |
| Contains less SodiumSodium | -98.4% |
| Contains more SeleniumSelenium | +2125% |
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.
| Contains more Vitamin CVitamin C | +3900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +453.8% |
| Contains more Vitamin B6Vitamin B6 | +217% |
| Contains more FolateFolate | +26.7% |
| Contains more Vitamin B1Vitamin B1 | +62% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +274.3% |
| Contains more OtherOther | +122.2% |
| Contains more ProteinProtein | +438.7% |
| Contains more FatsFats | +2290% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.8% |
| Contains more Mono. FatMonounsaturated fat | +6500% |
| Contains more Poly. FatPolyunsaturated fat | +2422.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.24mg | 5.36mg | 39% |
| Calcium | 12mg | 350mg | 34% |
| Manganese | 0.605mg | 26% | |
| Sodium | 430mg | 7mg | 18% |
| Polyunsaturated fat | 0.107g | 2.699g | 17% |
| Selenium | 0.4µg | 8.9µg | 15% |
| Protein | 1.5g | 8.08g | 13% |
| Copper | 0.096mg | 0.193mg | 11% |
| Phosphorus | 30mg | 97mg | 10% |
| Vitamin B6 | 0.149mg | 0.047mg | 8% |
| Fats | 0.2g | 4.78g | 7% |
| Vitamin B3 | 1.08mg | 0.195mg | 6% |
| Zinc | 0.17mg | 0.8mg | 6% |
| Choline | 28.8mg | 5% | |
| Fiber | 1.4g | 0.3g | 4% |
| Potassium | 270mg | 121mg | 4% |
| Vitamin C | 4mg | 0.1mg | 4% |
| Saturated fat | 0.029g | 0.691g | 3% |
| Vitamin A | 28µg | 3% | |
| Magnesium | 16mg | 30mg | 3% |
| Monounsaturated fat | 0.016g | 1.056g | 3% |
| Vitamin B1 | 0.05mg | 0.081mg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Calories | 36kcal | 76kcal | 2% |
| Vitamin B2 | 0.03mg | 0.052mg | 2% |
| Carbs | 7g | 1.87g | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Folate | 19µg | 15µg | 1% |
| Net carbs | 5.6g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
6%
Minerals Daily Need Coverage Score
23%
59%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Tofu contains less Sodium (difference - 423mg)
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 0.662g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.