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Spread vs. Tofu — In-Depth Nutrition Comparison

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How are spread and tofu different?

  • Spread is higher in vitamin B12; however, tofu is richer in calcium, manganese, copper, iron, phosphorus, and selenium.
  • Daily need coverage for calcium for tofu is 67% higher.
  • Tofu has less cholesterol.
  • Spread has a lower glycemic index (0) than tofu (15).

Sandwich spread, pork, beef and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Spread vs Tofu infographic
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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.
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Tofu
10
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 MagnesiumMagnesium +625%
Contains more CalciumCalcium +5591.7%
Contains more PotassiumPotassium +115.5%
Contains more IronIron +236.7%
Contains more CopperCopper +190.8%
Contains more ZincZinc +53.9%
Contains more PhosphorusPhosphorus +222%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +4442.3%
Contains more SeleniumSelenium +79.4%

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.
Spread
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +31.4%
Contains more Vitamin B3Vitamin B3 +354.1%
Contains more Vitamin B5Vitamin B5 +223.3%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +1350%
~equal in Vitamin B1 ~0.158mg

All nutrients comparison - raw data values

Nutrient Spread Tofu DV% diff.
Calcium 12mg 683mg 67%
Manganese 0.026mg 1.181mg 50%
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 14mg 43%
Copper 0.13mg 0.378mg 28%
Iron 0.79mg 2.66mg 23%
Saturated fat 5.977g 1.261g 21%
Protein 7.66g 17.27g 19%
Phosphorus 59mg 190mg 19%
Polyunsaturated fat 2.565g 4.921g 16%
Selenium 9.7µg 17.4µg 14%
Monounsaturated fat 7.584g 1.925g 14%
Cholesterol 38mg 0mg 13%
Fats 17.34g 8.72g 13%
Magnesium 8mg 58mg 12%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Fiber 0.2g 2.3g 8%
Vitamin B3 1.73mg 0.381mg 8%
Folate 2µg 29µg 7%
Vitamin B5 0.43mg 0.133mg 6%
Calories 235kcal 144kcal 5%
Zinc 1.02mg 1.57mg 5%
Potassium 110mg 237mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin A 26µg 3%
Vitamin D 22IU 0IU 3%
Carbs 11.94g 2.78g 3%
Vitamin B6 0.12mg 0.092mg 2%
Vitamin B2 0.134mg 0.102mg 2%
Vitamin B1 0.172mg 0.158mg 1%
Vitamin K 1.6µg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 11.74g 0.48g N/A
Tryptophan 0.082mg 0.235mg 0%
Threonine 0.334mg 0.785mg 0%
Isoleucine 0.334mg 0.849mg 0%
Leucine 0.6mg 1.392mg 0%
Lysine 0.663mg 0.883mg 0%
Methionine 0.196mg 0.211mg 0%
Phenylalanine 0.301mg 0.835mg 0%
Valine 0.356mg 0.87mg 0%
Histidine 0.279mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
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 +98.9%
Contains more CarbsCarbs +329.5%
Contains more OtherOther +98.6%
Contains more ProteinProtein +125.5%
Contains more WaterWater +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Tofu
2
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 +294%
Contains less Sat. FatSaturated fat -78.9%
Contains more Poly. FatPolyunsaturated fat +91.9%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.