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  6. Tofu vs. Bologna sausage

Tofu vs. Bologna sausage — In-Depth Nutrition Comparison

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What are the differences between tofu and bologna sausage?

  • Tofu is higher in iron, calcium, and manganese, yet bologna sausage is higher in vitamin B12, vitamin B1, vitamin B3, and vitamin B6.
  • Tofu's daily need coverage for iron is 57% more.
  • Tofu has 32 times more calcium than bologna sausage. While tofu has 350mg of calcium, bologna sausage has only 11mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of bologna sausage is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Bologna, pork types in this article.

Infographic

Tofu vs Bologna sausage 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.
Tofu
Tofu
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.3% 25% 29% 27% 55% 60% 118% 4.7% 69%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +3081.8%
Contains more IronIron +596.1%
Contains more CopperCopper +141.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1580.6%
Contains more PotassiumPotassium +132.2%
Contains more ZincZinc +153.8%
Contains more PhosphorusPhosphorus +43.3%
Contains more SeleniumSelenium +42.7%

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.
Tofu
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%
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% 5.2% 21% 131% 36% 73% 43% 62% 116% 0.75% 3.8% 30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +545.7%
Contains more Vitamin B2Vitamin B2 +201.9%
Contains more Vitamin B3Vitamin B3 +1900%
Contains more Vitamin B5Vitamin B5 +958.8%
Contains more Vitamin B6Vitamin B6 +474.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +88.9%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Bologna sausage DV% diff.
Iron 5.36mg 0.77mg 57%
Sodium 7mg 907mg 39%
Vitamin B12 0µg 0.93µg 39%
Vitamin B1 0.081mg 0.523mg 37%
Calcium 350mg 11mg 34%
Saturated fat 0.691g 6.839g 28%
Manganese 0.605mg 0.036mg 25%
Vitamin B3 0.195mg 3.9mg 23%
Fats 4.78g 19.87g 23%
Monounsaturated fat 1.056g 9.732g 22%
Cholesterol 0mg 59mg 20%
Vitamin B6 0.047mg 0.27mg 17%
Protein 8.08g 15.3g 14%
Vitamin B5 0.068mg 0.72mg 13%
Copper 0.193mg 0.08mg 13%
Zinc 0.8mg 2.03mg 11%
Calories 76kcal 247kcal 9%
Vitamin B2 0.052mg 0.157mg 8%
Selenium 8.9µg 12.7µg 7%
Vitamin D 0µg 1.4µg 7%
Vitamin D 0IU 56IU 7%
Phosphorus 97mg 139mg 6%
Potassium 121mg 281mg 5%
Choline 28.8mg 54.4mg 5%
Polyunsaturated fat 2.699g 2.107g 4%
Magnesium 30mg 14mg 4%
Folate 15µg 5µg 3%
Vitamin E 0.01mg 0.26mg 2%
Vitamin K 2.4µg 0.3µg 2%
Fiber 0.3g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0.73g N/A
Carbs 1.87g 0.73g 0%
Sugar 0.62g 0g N/A
Tryptophan 0.12mg 0.149mg 0%
Threonine 0.402mg 0.641mg 0%
Isoleucine 0.435mg 0.663mg 0%
Leucine 0.713mg 1.168mg 0%
Lysine 0.452mg 1.204mg 0%
Methionine 0.108mg 0.412mg 0%
Phenylalanine 0.428mg 0.585mg 0%
Valine 0.446mg 0.737mg 0%
Histidine 0.221mg 0.482mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
15% 20% 61% 4%
Protein: 15.3 g
Fats: 19.87 g
Carbs: 0.73 g
Water: 60.6 g
Other: 3.5 g
Contains more CarbsCarbs +156.2%
Contains more WaterWater +39.5%
Contains more ProteinProtein +89.4%
Contains more FatsFats +315.7%
Contains more OtherOther +386.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 52% 11%
Saturated fat: Sat. Fat 6.839 g
Monounsaturated fat: Mono. Fat 9.732 g
Polyunsaturated fat: Poly. Fat 2.107 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Poly. FatPolyunsaturated fat +28.1%
Contains more Mono. FatMonounsaturated fat +821.6%

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
  2. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.