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Tofu vs. Burrito — In-Depth Nutrition Comparison

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What are the differences between tofu and burrito?

  • Tofu is higher in iron, calcium, and manganese, yet burrito is higher in vitamin B12, vitamin B2, vitamin B1, vitamin B5, and vitamin B3.
  • Tofu's daily need coverage for iron is 41% more.
  • Tofu has 7 times more calcium than burrito. While tofu has 350mg of calcium, burrito has only 52mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Fast foods, burrito, with beans types in this article.

Infographic

Tofu vs Burrito 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
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 29% 16% 27% 78% 58% 19% 19% 59% 52% 55%
Contains more CalciumCalcium +573.1%
Contains more IronIron +157.7%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +115.6%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +51.3%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +148.8%
Contains more SeleniumSelenium +13.5%
~equal in Copper ~0.174mg

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
2
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 3% 0% 0% 0% 73% 65% 35% 55% 32% 63% 0% 30% 15%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin B1Vitamin B1 +258%
Contains more Vitamin B2Vitamin B2 +438.5%
Contains more Vitamin B3Vitamin B3 +859%
Contains more Vitamin B5Vitamin B5 +1252.9%
Contains more Vitamin B6Vitamin B6 +197.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Choline ~26.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 6% 33% 53% 2%
Protein: 6.48 g
Fats: 6.22 g
Carbs: 32.92 g
Water: 52.53 g
Other: 1.85 g
Contains more ProteinProtein +24.7%
Contains more WaterWater +61%
Contains more FatsFats +30.1%
Contains more CarbsCarbs +1660.4%
Contains more OtherOther +156.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
54% 37% 9%
Saturated fat: Sat. Fat 3.174 g
Monounsaturated fat: Mono. Fat 2.184 g
Polyunsaturated fat: Poly. Fat 0.551 g
Contains less Sat. FatSaturated fat -78.2%
Contains more Poly. FatPolyunsaturated fat +389.8%
Contains more Mono. FatMonounsaturated fat +106.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Burrito DV% diff.
Iron 5.36mg 2.08mg 41%
Calcium 350mg 52mg 30%
Vitamin B12 0µg 0.5µg 21%
Sodium 7mg 454mg 19%
Vitamin B2 0.052mg 0.28mg 18%
Vitamin B1 0.081mg 0.29mg 17%
Vitamin B5 0.068mg 0.92mg 17%
Polyunsaturated fat 2.699g 0.551g 14%
Saturated fat 0.691g 3.174g 11%
Carbs 1.87g 32.92g 10%
Vitamin B3 0.195mg 1.87mg 10%
Manganese 0.605mg 0.4mg 9%
Phosphorus 97mg 45mg 7%
Vitamin B6 0.047mg 0.14mg 7%
Calories 76kcal 206kcal 7%
Folate 15µg 40µg 6%
Potassium 121mg 301mg 5%
Protein 8.08g 6.48g 3%
Monounsaturated fat 1.056g 2.184g 3%
Fats 4.78g 6.22g 2%
Selenium 8.9µg 10.1µg 2%
Magnesium 30mg 40mg 2%
Vitamin K 2.4µg 2%
Copper 0.193mg 0.174mg 2%
Zinc 0.8mg 0.7mg 1%
Fiber 0.3g 1%
Cholesterol 0mg 2mg 1%
Vitamin C 0.1mg 0.9mg 1%
Net carbs 1.57g 32.92g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Choline 28.8mg 26.8mg 0%
Tryptophan 0.12mg 0.079mg 0%
Threonine 0.402mg 0.244mg 0%
Isoleucine 0.435mg 0.27mg 0%
Leucine 0.713mg 0.504mg 0%
Lysine 0.452mg 0.343mg 0%
Methionine 0.108mg 0.107mg 0%
Phenylalanine 0.428mg 0.351mg 0%
Valine 0.446mg 0.319mg 0%
Histidine 0.221mg 0.172mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Burrito
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
6%
Tofu
28%
Burrito
Minerals Daily Need Coverage Score
59%
Tofu
41%
Burrito

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 447mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 2.483g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Burrito
Burrito is lower in Sugar (difference - 0.62g)
Which food is richer in vitamins?
Burrito
Burrito is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Burrito - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172038/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.