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% |
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
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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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
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% |
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
30%
6%
Minerals Daily Need Coverage Score
33%
59%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 1006mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 5.286g)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Spread is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)