Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Club sandwich

Tofu vs. Club sandwich — In-Depth Nutrition Comparison

Compare

How are tofu and club sandwich different?

  • Tofu is richer in iron and calcium, while club sandwich is higher in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, and vitamin B5.
  • Tofu covers your daily need for iron, 50% more than club sandwich.
  • Tofu contains 4 times more calcium than club sandwich. Tofu contains 350mg of calcium, while club sandwich contains 95mg.
  • Tofu is lower in sodium.

Tofu, raw, regular, prepared with calcium sulfate and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Tofu vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more CalciumCalcium +268.4%
Contains more IronIron +291.2%
Contains more CopperCopper +116.9%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +86.8%
Contains more ZincZinc +67.5%
Contains more PhosphorusPhosphorus +121.6%
Contains more SeleniumSelenium +178.7%
~equal in Magnesium ~32mg

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
0
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +4300%
Contains more Vitamin EVitamin E +6000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +112.3%
Contains more Vitamin B2Vitamin B2 +257.7%
Contains more Vitamin B3Vitamin B3 +2759%
Contains more Vitamin B5Vitamin B5 +1114.7%
Contains more Vitamin B6Vitamin B6 +529.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +262.5%
Contains more FolateFolate +106.7%
Contains more CholineCholine +66%

All nutrients comparison - raw data values

Nutrient Tofu Club sandwich DV% diff.
Iron 5.36mg 1.37mg 50%
Vitamin B3 0.195mg 5.575mg 34%
Selenium 8.9µg 24.8µg 29%
Sodium 7mg 630mg 27%
Calcium 350mg 95mg 26%
Manganese 0.605mg 26%
Vitamin B12 0µg 0.47µg 20%
Vitamin B6 0.047mg 0.296mg 19%
Protein 8.08g 17.19g 18%
Phosphorus 97mg 215mg 17%
Vitamin B5 0.068mg 0.826mg 15%
Cholesterol 0mg 46mg 15%
Copper 0.193mg 0.089mg 12%
Saturated fat 0.691g 3.109g 11%
Vitamin B2 0.052mg 0.186mg 10%
Vitamin B1 0.081mg 0.172mg 8%
Calories 76kcal 220kcal 7%
Carbs 1.87g 19.87g 6%
Zinc 0.8mg 1.34mg 5%
Vitamin C 0.1mg 4.4mg 5%
Polyunsaturated fat 2.699g 1.88g 5%
Monounsaturated fat 1.056g 2.949g 5%
Fats 4.78g 8.05g 5%
Vitamin K 2.4µg 8.7µg 5%
Vitamin E 0.01mg 0.61mg 4%
Fiber 0.3g 1.2g 4%
Vitamin A 35µg 4%
Folate 15µg 31µg 4%
Choline 28.8mg 47.8mg 3%
Potassium 121mg 226mg 3%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.57g 18.67g N/A
Magnesium 30mg 32mg 0%
Sugar 0.62g 4.68g N/A
Trans fat 0g 0.071g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +61%
Contains more ProteinProtein +112.7%
Contains more FatsFats +68.4%
Contains more CarbsCarbs +962.6%
Contains more OtherOther +229.2%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -77.8%
Contains more Poly. FatPolyunsaturated fat +43.6%
Contains more Mono. FatMonounsaturated fat +179.3%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.