Taco vs. Tofu — In-Depth Nutrition Comparison
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How are taco and tofu different?
- Taco is richer in vitamin B12, while tofu is higher in calcium, manganese, copper, iron, selenium, and vitamin B1.
- Tofu covers your daily need for calcium, 59% more than taco.
- Tofu is lower in cholesterol.
- Taco has a higher glycemic index (39) than tofu (15).
Fast foods, taco with beef, cheese, and lettuce, hard shell and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.
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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 | +11.5% |
| Contains more MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +667.4% |
| Contains more PotassiumPotassium | +13.4% |
| Contains more IronIron | +123.5% |
| Contains more CopperCopper | +390.9% |
| Contains less SodiumSodium | -96.5% |
| Contains more ManganeseManganese | +374.3% |
| Contains more SeleniumSelenium | +89.1% |
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 CVitamin C | +100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +333.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +216% |
| Contains more Vitamin B2Vitamin B2 | +70% |
| Contains more FolateFolate | +52.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 89mg | 683mg | 59% |
| Manganese | 0.249mg | 1.181mg | 41% |
| Vitamin B12 | 0.93µg | 0µg | 39% |
| Copper | 0.077mg | 0.378mg | 33% |
| Iron | 1.19mg | 2.66mg | 18% |
| Protein | 8.86g | 17.27g | 17% |
| Sodium | 397mg | 14mg | 17% |
| Selenium | 9.2µg | 17.4µg | 15% |
| Saturated fat | 4.384g | 1.261g | 14% |
| Vitamin K | 15.3µg | 13% | |
| Polyunsaturated fat | 3.042g | 4.921g | 13% |
| Cholesterol | 28mg | 0mg | 9% |
| Vitamin B1 | 0.05mg | 0.158mg | 9% |
| Vitamin B3 | 1.65mg | 0.381mg | 8% |
| Magnesium | 32mg | 58mg | 6% |
| Fiber | 3.9g | 2.3g | 6% |
| Carbs | 19.85g | 2.78g | 6% |
| Starch | 14.78g | 6% | |
| Monounsaturated fat | 4.411g | 1.925g | 6% |
| Fats | 12.7g | 8.72g | 6% |
| Choline | 32mg | 6% | |
| Calories | 226kcal | 144kcal | 4% |
| Vitamin E | 0.6mg | 4% | |
| Folate | 19µg | 29µg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin B2 | 0.06mg | 0.102mg | 3% |
| Vitamin A | 20µg | 2% | |
| Phosphorus | 178mg | 190mg | 2% |
| Zinc | 1.75mg | 1.57mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Potassium | 209mg | 237mg | 1% |
| Vitamin D | 4IU | 0IU | 1% |
| Vitamin C | 0.4mg | 0.2mg | 0% |
| Net carbs | 15.95g | 0.48g | N/A |
| Sugar | 0.9g | N/A | |
| Vitamin B6 | 0.09mg | 0.092mg | 0% |
| Trans fat | 0.467g | 0g | N/A |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% | |
| Fructose | 0.3g | 0% | |
| Omega-3 - EPA | 0.005g | N/A | |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-3 - DPA | 0.006g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 2.708g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +45.6% |
| Contains more CarbsCarbs | +614% |
| Contains more OtherOther | +12.1% |
| Contains more ProteinProtein | +94.9% |
| Contains more WaterWater | +22.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +129.1% |
| Contains less Sat. FatSaturated fat | -71.2% |
| Contains more Poly. FatPolyunsaturated fat | +61.8% |
