Tart vs. Tofu — In-Depth Nutrition Comparison
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A recap on the differences between tart and tofu
- Tart is higher in vitamin B2, vitamin B6, vitamin B3, folate, and vitamin A, yet tofu is higher in calcium, copper, phosphorus, and zinc.
- Tofu covers your daily calcium needs 64% more than tart.
- Tart contains 26 times more sodium than tofu. While tart contains 361mg of sodium, tofu contains only 14mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Breakfast tart, low fat and Tofu, raw, firm, 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 IronIron | +28.6% |
| Contains more MagnesiumMagnesium | +31.8% |
| Contains more CalciumCalcium | +1452.3% |
| Contains more PotassiumPotassium | +259.1% |
| Contains more CopperCopper | +417.8% |
| Contains more ZincZinc | +460.7% |
| Contains more PhosphorusPhosphorus | +104.3% |
| Contains less SodiumSodium | -96.1% |
| Contains more SeleniumSelenium | +34.9% |
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 CVitamin C | +1800% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +80.4% |
| Contains more Vitamin B2Vitamin B2 | +438.2% |
| Contains more Vitamin B3Vitamin B3 | +897.4% |
| Contains more Vitamin B6Vitamin B6 | +313% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +244.8% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 44mg | 683mg | 64% |
| Manganese | 1.181mg | 51% | |
| Vitamin B2 | 0.549mg | 0.102mg | 34% |
| Copper | 0.073mg | 0.378mg | 34% |
| Vitamin A | 285µg | 32% | |
| Polyunsaturated fat | 0.878g | 4.921g | 27% |
| Protein | 3.99g | 17.27g | 27% |
| Carbs | 76.8g | 2.78g | 25% |
| Vitamin B6 | 0.38mg | 0.092mg | 22% |
| Vitamin B3 | 3.8mg | 0.381mg | 21% |
| Folate | 100µg | 29µg | 18% |
| Sodium | 361mg | 14mg | 15% |
| Phosphorus | 93mg | 190mg | 14% |
| Zinc | 0.28mg | 1.57mg | 12% |
| Calories | 372kcal | 144kcal | 11% |
| Vitamin B1 | 0.285mg | 0.158mg | 11% |
| Iron | 3.42mg | 2.66mg | 10% |
| Selenium | 12.9µg | 17.4µg | 8% |
| Potassium | 66mg | 237mg | 5% |
| Fats | 5.99g | 8.72g | 4% |
| Monounsaturated fat | 3.338g | 1.925g | 4% |
| Vitamin E | 0.53mg | 4% | |
| Vitamin C | 3.8mg | 0.2mg | 4% |
| Fiber | 1.5g | 2.3g | 3% |
| Magnesium | 44mg | 58mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Choline | 8.4mg | 2% | |
| Saturated fat | 1.393g | 1.261g | 1% |
| Net carbs | 75.3g | 0.48g | N/A |
| Sugar | 4.87g | N/A | |
| Vitamin K | 0.4µg | 0% | |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2662.6% |
| Contains more ProteinProtein | +332.8% |
| Contains more FatsFats | +45.6% |
| Contains more WaterWater | +480% |
| Contains more OtherOther | +18.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +73.4% |
| Contains more Poly. FatPolyunsaturated fat | +460.5% |
~equal in
Saturated fat
~1.261g
