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Tofu vs. Butter — In-Depth Nutrition Comparison

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Important differences between tofu and butter

  • Tofu has more iron, calcium, manganese, copper, selenium, and phosphorus; however, butter has more vitamin A and vitamin E.
  • Butter's daily need coverage for saturated fat is 249% more.
  • Tofu has 268 times more iron than butter. Tofu has 5.36mg of iron, while butter has 0.02mg.
  • Tofu is lower in saturated fat.
  • Tofu has a higher glycemic index than butter.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Butter, without salt.

Infographic

Tofu vs Butter 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
10
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%
Butter
Butter
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +1358.3%
Contains more PotassiumPotassium +404.2%
Contains more IronIron +26700%
Contains more CopperCopper +1106.3%
Contains more ZincZinc +788.9%
Contains more PhosphorusPhosphorus +304.2%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +15025%
Contains more SeleniumSelenium +790%

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
7
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%
Butter
Butter
5
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1520%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more Vitamin B3Vitamin B3 +364.3%
Contains more Vitamin B6Vitamin B6 +1466.7%
Contains more FolateFolate +400%
Contains more CholineCholine +53.2%
Contains more Vitamin EVitamin E +23100%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +191.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Butter DV% diff.
Saturated fat 0.691g 50.489g 226%
Fats 4.78g 81.11g 117%
Vitamin A 684µg 76%
Cholesterol 0mg 215mg 72%
Iron 5.36mg 0.02mg 67%
Monounsaturated fat 1.056g 23.43g 56%
Calcium 350mg 24mg 33%
Calories 76kcal 717kcal 32%
Manganese 0.605mg 0.004mg 26%
Copper 0.193mg 0.016mg 20%
Vitamin E 0.01mg 2.32mg 15%
Protein 8.08g 0.85g 14%
Selenium 8.9µg 1µg 14%
Phosphorus 97mg 24mg 10%
Vitamin B12 0µg 0.17µg 7%
Magnesium 30mg 2mg 7%
Zinc 0.8mg 0.09mg 6%
Vitamin B1 0.081mg 0.005mg 6%
Vitamin K 2.4µg 7µg 4%
Vitamin B6 0.047mg 0.003mg 3%
Potassium 121mg 24mg 3%
Folate 15µg 3µg 3%
Choline 28.8mg 18.8mg 2%
Polyunsaturated fat 2.699g 3.01g 2%
Vitamin B2 0.052mg 0.034mg 1%
Vitamin B5 0.068mg 0.11mg 1%
Vitamin B3 0.195mg 0.042mg 1%
Fiber 0.3g 0g 1%
Carbs 1.87g 0.06g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0.06g N/A
Sugar 0.62g 0.06g N/A
Sodium 7mg 11mg 0%
Tryptophan 0.12mg 0.012mg 0%
Threonine 0.402mg 0.038mg 0%
Isoleucine 0.435mg 0.051mg 0%
Leucine 0.713mg 0.083mg 0%
Lysine 0.452mg 0.067mg 0%
Methionine 0.108mg 0.021mg 0%
Phenylalanine 0.428mg 0.041mg 0%
Valine 0.446mg 0.057mg 0%
Histidine 0.221mg 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +850.6%
Contains more CarbsCarbs +3016.7%
Contains more WaterWater +371.3%
Contains more OtherOther +1700%
Contains more FatsFats +1596.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +2118.8%
Contains more Poly. FatPolyunsaturated fat +11.5%

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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.