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  6. Tofu vs. Coleslaw

Tofu vs. Coleslaw — In-Depth Nutrition Comparison

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The main differences between tofu and coleslaw

  • Tofu is richer in iron, calcium, manganese, copper, phosphorus, and zinc, yet coleslaw is richer in vitamin K, vitamin C, and fiber.
  • Daily need coverage for iron for tofu is 64% higher.
  • Tofu contains 13 times more copper than coleslaw. Tofu contains 0.193mg of copper, while coleslaw contains 0.015mg.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than coleslaw.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Fast foods, coleslaw.

Infographic

Tofu vs Coleslaw 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
9
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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +2336.4%
Contains more CopperCopper +1186.7%
Contains more ZincZinc +471.4%
Contains more PhosphorusPhosphorus +385%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +493.1%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~129mg

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin B1Vitamin B1 +211.5%
Contains more Vitamin B2Vitamin B2 +160%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +14500%
Contains more Vitamin EVitamin E +5300%
Contains more Vitamin B5Vitamin B5 +261.8%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2854.2%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.206mg

All nutrients comparison - raw data values

Nutrient Tofu Coleslaw DV% diff.
Iron 5.36mg 0.22mg 64%
Vitamin K 2.4µg 70.9µg 57%
Calcium 350mg 30mg 32%
Manganese 0.605mg 0.102mg 22%
Copper 0.193mg 0.015mg 20%
Polyunsaturated fat 2.699g 5.348g 18%
Selenium 8.9µg 16%
Vitamin C 0.1mg 14.6mg 16%
Protein 8.08g 0.95g 14%
Phosphorus 97mg 20mg 11%
Sodium 7mg 203mg 9%
Fats 4.78g 9.91g 8%
Fiber 0.3g 1.9g 6%
Zinc 0.8mg 0.14mg 6%
Magnesium 30mg 8mg 5%
Choline 28.8mg 5%
Vitamin B1 0.081mg 0.026mg 5%
Vitamin B6 0.047mg 0.112mg 5%
Folate 15µg 4%
Saturated fat 0.691g 1.599g 4%
Vitamin B5 0.068mg 0.246mg 4%
Calories 76kcal 153kcal 4%
Carbs 1.87g 14.89g 4%
Vitamin E 0.01mg 0.54mg 4%
Monounsaturated fat 1.056g 2.671g 4%
Vitamin A 28µg 3%
Vitamin B2 0.052mg 0.02mg 2%
Fructose 1.44g 2%
Cholesterol 0mg 4mg 1%
Net carbs 1.57g 12.99g N/A
Potassium 121mg 129mg 0%
Sugar 0.62g 12.19g N/A
Vitamin B3 0.195mg 0.206mg 0%
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g 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 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +750.5%
Contains more WaterWater +15.2%
Contains more FatsFats +107.3%
Contains more CarbsCarbs +696.3%
Contains more OtherOther +15.3%

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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -56.8%
Contains more Mono. FatMonounsaturated fat +152.9%
Contains more Poly. FatPolyunsaturated fat +98.1%

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.