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  6. Taco salad vs. Tofu

Taco salad vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between taco salad and tofu

  • Taco salad has more vitamin B12, vitamin B5, and vitamin B2; however, tofu is richer in iron, calcium, manganese, selenium, and copper.
  • Tofu covers your daily iron needs 53% more than taco salad.
  • Tofu contains less sodium.

Specific food types used in this comparison are Fast foods, taco salad and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Tofu
Tofu
8
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 PotassiumPotassium +73.6%
Contains more ZincZinc +70%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +260.8%
Contains more IronIron +366.1%
Contains more CopperCopper +70.8%
Contains more PhosphorusPhosphorus +34.7%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +262.3%
Contains more SeleniumSelenium +304.5%

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Tofu
Tofu
4
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 +1700%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +535.9%
Contains more Vitamin B5Vitamin B5 +900%
Contains more Vitamin B6Vitamin B6 +134%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +180%
Contains more Vitamin B1Vitamin B1 +62%
Contains more CholineCholine +23.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Taco salad Tofu DV% diff.
Iron 1.15mg 5.36mg 53%
Calcium 97mg 350mg 25%
Manganese 0.167mg 0.605mg 19%
Sodium 385mg 7mg 16%
Saturated fat 3.446g 0.691g 13%
Vitamin B12 0.32µg 0µg 13%
Vitamin B5 0.68mg 0.068mg 12%
Selenium 2.2µg 8.9µg 12%
Polyunsaturated fat 0.883g 2.699g 12%
Vitamin B2 0.18mg 0.052mg 10%
Copper 0.113mg 0.193mg 9%
Folate 42µg 15µg 7%
Cholesterol 22mg 0mg 7%
Vitamin B3 1.24mg 0.195mg 7%
Vitamin B6 0.11mg 0.047mg 5%
Zinc 1.36mg 0.8mg 5%
Monounsaturated fat 2.606g 1.056g 4%
Phosphorus 72mg 97mg 4%
Fats 7.46g 4.78g 4%
Calories 141kcal 76kcal 3%
Vitamin B1 0.05mg 0.081mg 3%
Protein 6.68g 8.08g 3%
Potassium 210mg 121mg 3%
Carbs 11.91g 1.87g 3%
Vitamin K 2.4µg 2%
Vitamin C 1.8mg 0.1mg 2%
Magnesium 26mg 30mg 1%
Choline 23.3mg 28.8mg 1%
Fiber 0.3g 1%
Net carbs 11.91g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.075mg 0.12mg 0%
Threonine 0.254mg 0.402mg 0%
Isoleucine 0.311mg 0.435mg 0%
Leucine 0.549mg 0.713mg 0%
Lysine 0.486mg 0.452mg 0%
Methionine 0.145mg 0.108mg 0%
Phenylalanine 0.277mg 0.428mg 0%
Valine 0.343mg 0.446mg 0%
Histidine 0.201mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Tofu
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 +56.1%
Contains more CarbsCarbs +536.9%
Contains more OtherOther +122.2%
Contains more ProteinProtein +21%
Contains more WaterWater +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Tofu
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 +146.8%
Contains less Sat. FatSaturated fat -79.9%
Contains more Poly. FatPolyunsaturated fat +205.7%

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. 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.