Spread vs. Tofu — In-Depth Nutrition Comparison
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Significant differences between spread and tofu
- Spread has more vitamin B12, vitamin E, vitamin B3, and vitamin B1; however, tofu is richer in iron, calcium, and manganese.
- Tofu covers your daily iron needs 57% more than spread.
- Tofu contains less cholesterol.
- Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of spread is 0.
Specific food types used in this comparison are Sandwich spread, pork, beef and Tofu, raw, regular, prepared with calcium sulfate.
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.
| Contains more ZincZinc | +27.5% |
| Contains more MagnesiumMagnesium | +275% |
| Contains more CalciumCalcium | +2816.7% |
| Contains more IronIron | +578.5% |
| Contains more CopperCopper | +48.5% |
| Contains more PhosphorusPhosphorus | +64.4% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +2226.9% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +17300% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +112.3% |
| Contains more Vitamin B2Vitamin B2 | +157.7% |
| Contains more Vitamin B3Vitamin B3 | +787.2% |
| Contains more Vitamin B5Vitamin B5 | +532.4% |
| Contains more Vitamin B6Vitamin B6 | +155.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +116.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +650% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.79mg | 5.36mg | 57% |
| Vitamin B12 | 1.12µg | 0µg | 47% |
| Sodium | 1013mg | 7mg | 44% |
| Calcium | 12mg | 350mg | 34% |
| Manganese | 0.026mg | 0.605mg | 25% |
| Saturated fat | 5.977g | 0.691g | 24% |
| Fats | 17.34g | 4.78g | 19% |
| Monounsaturated fat | 7.584g | 1.056g | 16% |
| Cholesterol | 38mg | 0mg | 13% |
| Vitamin E | 1.74mg | 0.01mg | 12% |
| Vitamin B3 | 1.73mg | 0.195mg | 10% |
| Calories | 235kcal | 76kcal | 8% |
| Vitamin B1 | 0.172mg | 0.081mg | 8% |
| Vitamin B5 | 0.43mg | 0.068mg | 7% |
| Copper | 0.13mg | 0.193mg | 7% |
| Choline | 62.3mg | 28.8mg | 6% |
| Vitamin B2 | 0.134mg | 0.052mg | 6% |
| Vitamin B6 | 0.12mg | 0.047mg | 6% |
| Phosphorus | 59mg | 97mg | 5% |
| Magnesium | 8mg | 30mg | 5% |
| Folate | 2µg | 15µg | 3% |
| Vitamin A | 26µg | 3% | |
| Vitamin D | 0.6µg | 0µg | 3% |
| Vitamin D | 22IU | 0IU | 3% |
| Carbs | 11.94g | 1.87g | 3% |
| Zinc | 1.02mg | 0.8mg | 2% |
| Vitamin K | 1.6µg | 2.4µg | 1% |
| Polyunsaturated fat | 2.565g | 2.699g | 1% |
| Selenium | 9.7µg | 8.9µg | 1% |
| Protein | 7.66g | 8.08g | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 11.74g | 1.57g | N/A |
| Potassium | 110mg | 121mg | 0% |
| Sugar | 0g | 0.62g | N/A |
| Fiber | 0.2g | 0.3g | 0% |
| Tryptophan | 0.082mg | 0.12mg | 0% |
| Threonine | 0.334mg | 0.402mg | 0% |
| Isoleucine | 0.334mg | 0.435mg | 0% |
| Leucine | 0.6mg | 0.713mg | 0% |
| Lysine | 0.663mg | 0.452mg | 0% |
| Methionine | 0.196mg | 0.108mg | 0% |
| Phenylalanine | 0.301mg | 0.428mg | 0% |
| Valine | 0.356mg | 0.446mg | 0% |
| Histidine | 0.279mg | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +262.8% |
| Contains more CarbsCarbs | +538.5% |
| Contains more OtherOther | +286.1% |
| Contains more WaterWater | +40.3% |
~equal in
Protein
~8.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +618.2% |
| Contains less Sat. FatSaturated fat | -88.4% |
~equal in
Polyunsaturated fat
~2.699g