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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.

Infographic

Salsa 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.
Salsa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Tofu
9
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 +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.
Salsa
5
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Tofu
2
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 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
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 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 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.
Salsa Tofu
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salsa Tofu 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?

ok
ok
is better in case of low diet
Salsa 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
9%
Salsa
6%
Tofu
Minerals Daily Need Coverage Score
23%
Salsa
59%
Tofu

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 423mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.662g)
Which food is lower in glycemic index?
Salsa
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.

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. 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.