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  6. Table salt vs. Tofu

Table salt vs. Tofu — In-Depth Nutrition Comparison

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The main differences between table salt and tofu

  • Tofu is richer than table salt in iron, calcium, manganese, copper, selenium, phosphorus, magnesium, vitamin B1, and zinc.
  • Daily need coverage for sodium for table salt is 1685% higher.
  • Tofu contains less sodium.
  • Table salt has a lower glycemic index than tofu.

Food types used in this article are Salt, table and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Table salt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Tofu
Tofu
10
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 MagnesiumMagnesium +2900%
Contains more CalciumCalcium +1358.3%
Contains more PotassiumPotassium +1412.5%
Contains more IronIron +1524.2%
Contains more CopperCopper +543.3%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +505%
Contains more SeleniumSelenium +8800%

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.
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tofu
Tofu
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Tofu
Tofu
4
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 OtherOther +13761.1%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42175%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Table salt Tofu
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Table salt Tofu DV% diff.
Sodium 38758mg 7mg 1685%
Iron 0.33mg 5.36mg 63%
Calcium 24mg 350mg 33%
Manganese 0.1mg 0.605mg 22%
Polyunsaturated fat 0g 2.699g 18%
Copper 0.03mg 0.193mg 18%
Selenium 0.1µg 8.9µg 16%
Protein 0g 8.08g 16%
Phosphorus 0mg 97mg 14%
Vitamin B1 0mg 0.081mg 7%
Magnesium 1mg 30mg 7%
Fats 0g 4.78g 7%
Zinc 0.1mg 0.8mg 6%
Choline 0mg 28.8mg 5%
Vitamin B2 0mg 0.052mg 4%
Folate 0µg 15µg 4%
Vitamin B6 0mg 0.047mg 4%
Calories 0kcal 76kcal 4%
Monounsaturated fat 0g 1.056g 3%
Potassium 8mg 121mg 3%
Saturated fat 0g 0.691g 3%
Vitamin K 0µg 2.4µg 2%
Vitamin B3 0mg 0.195mg 1%
Vitamin B5 0mg 0.068mg 1%
Carbs 0g 1.87g 1%
Fiber 0g 0.3g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Sugar 0g 0.62g N/A
Vitamin E 0mg 0.01mg 0%
Tryptophan 0mg 0.12mg 0%
Threonine 0mg 0.402mg 0%
Isoleucine 0mg 0.435mg 0%
Leucine 0mg 0.713mg 0%
Lysine 0mg 0.452mg 0%
Methionine 0mg 0.108mg 0%
Phenylalanine 0mg 0.428mg 0%
Valine 0mg 0.446mg 0%
Histidine 0mg 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt 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
0%
Table salt
6%
Tofu
Minerals Daily Need Coverage Score
510%
Table salt
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 38751mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 0.691g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.