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Tofu vs. Caesar salad — In-Depth Nutrition Comparison

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The main differences between tofu and caesar salad

  • Tofu is richer in iron and manganese, yet caesar salad is richer in selenium, vitamin B1, phosphorus, vitamin B3, vitamin B2, and vitamin B12.
  • Daily need coverage for selenium for caesar salad is 41% higher.
  • Tofu contains 2 times more iron than caesar salad. Tofu contains 5.36mg of iron, while caesar salad contains 2.34mg.
  • Tofu contains less saturated fat.
  • Tofu has a lower glycemic index than caesar salad.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Tofu vs Caesar salad 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
5
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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more CalciumCalcium +50.2%
Contains more IronIron +129.1%
Contains more CopperCopper +53.2%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +88.5%
Contains more PotassiumPotassium +40.5%
Contains more ZincZinc +101.3%
Contains more PhosphorusPhosphorus +138.1%
Contains more SeleniumSelenium +252.8%
~equal in Magnesium ~28mg

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
4
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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +6000%
Contains more Vitamin B1Vitamin B1 +365.4%
Contains more Vitamin B2Vitamin B2 +471.2%
Contains more Vitamin B3Vitamin B3 +1560%
Contains more Vitamin B5Vitamin B5 +557.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +145.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Caesar salad DV% diff.
Selenium 8.9µg 31.4µg 41%
Iron 5.36mg 2.34mg 38%
Vitamin B1 0.081mg 0.377mg 25%
Vitamin B3 0.195mg 3.237mg 19%
Vitamin B2 0.052mg 0.297mg 19%
Sodium 7mg 454mg 19%
Phosphorus 97mg 231mg 19%
Vitamin B12 0µg 0.4µg 17%
Saturated fat 0.691g 4.206g 16%
Calcium 350mg 233mg 12%
Manganese 0.605mg 0.321mg 12%
Protein 8.08g 13.39g 11%
Starch 25.29g 10%
Carbs 1.87g 31.5g 10%
Vitamin A 78µg 9%
Calories 76kcal 265kcal 9%
Cholesterol 0mg 24mg 8%
Polyunsaturated fat 2.699g 1.461g 8%
Vitamin B5 0.068mg 0.447mg 8%
Zinc 0.8mg 1.61mg 7%
Fats 4.78g 9.54g 7%
Copper 0.193mg 0.126mg 7%
Fiber 0.3g 1.7g 6%
Choline 28.8mg 5%
Vitamin B6 0.047mg 4%
Folate 15µg 4%
Vitamin E 0.01mg 0.61mg 4%
Vitamin K 2.4µg 5.9µg 3%
Monounsaturated fat 1.056g 2.38g 3%
Fructose 1.13g 1%
Potassium 121mg 170mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 29.8g N/A
Magnesium 30mg 28mg 0%
Sugar 0.62g 4.02g N/A
Tryptophan 0.12mg 0.15mg 0%
Threonine 0.402mg 0.393mg 0%
Isoleucine 0.435mg 0.547mg 0%
Leucine 0.713mg 1.137mg 0%
Lysine 0.452mg 0.523mg 0%
Methionine 0.108mg 0.3mg 0%
Phenylalanine 0.428mg 0.717mg 0%
Valine 0.446mg 0.7mg 0%
Histidine 0.221mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +94.9%
Contains more ProteinProtein +65.7%
Contains more FatsFats +99.6%
Contains more CarbsCarbs +1584.5%
Contains more OtherOther +202.8%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -83.6%
Contains more Poly. FatPolyunsaturated fat +84.7%
Contains more Mono. FatMonounsaturated fat +125.4%

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.