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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

Spread 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.
Spread
1
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
7
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 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%
~equal in Potassium ~121mg
~equal in Selenium ~8.9µg

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
3
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 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
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
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 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
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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
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.
Spread Tofu
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spread Tofu 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?

ok
ok
is better in case of low diet
Spread 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
30%
Spread
6%
Tofu
Minerals Daily Need Coverage Score
33%
Spread
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1006mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 5.286g)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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/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.