Tofu vs. Cutlet — In-Depth Nutrition Comparison
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Summary of differences between tofu and cutlet
- Tofu has more iron, calcium, magnesium, and phosphorus; however, cutlet is higher in vitamin B3, vitamin E, vitamin B2, vitamin B6, and fiber.
- Cutlet covers your daily need for vitamin B3, 163% more than tofu.
- Tofu has 16 times more calcium than cutlet. While tofu has 350mg of calcium, cutlet has only 22mg.
- Tofu has less sodium.
- The glycemic index of tofu is higher.
These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and WORTHINGTON Multigrain Cutlets, canned, unprepared.
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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.
| Contains more MagnesiumMagnesium | +900% |
| Contains more CalciumCalcium | +1490.9% |
| Contains more PotassiumPotassium | +15.2% |
| Contains more IronIron | +215.3% |
| Contains more CopperCopper | +∞% |
| Contains more PhosphorusPhosphorus | +73.2% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ZincZinc | +25% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +62% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +650% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +180800% |
| Contains more Vitamin B2Vitamin B2 | +2457.7% |
| Contains more Vitamin B3Vitamin B3 | +13382.1% |
| Contains more Vitamin B6Vitamin B6 | +963.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 0.195mg | 26.29mg | 163% |
| Vitamin E | 0.01mg | 18.09mg | 121% |
| Vitamin B2 | 0.052mg | 1.33mg | 98% |
| Iron | 5.36mg | 1.7mg | 46% |
| Vitamin B6 | 0.047mg | 0.5mg | 35% |
| Calcium | 350mg | 22mg | 33% |
| Protein | 8.08g | 23.29g | 30% |
| Manganese | 0.605mg | 26% | |
| Copper | 0.193mg | 21% | |
| Fiber | 0.3g | 4.5g | 17% |
| Selenium | 8.9µg | 16% | |
| Sodium | 7mg | 371mg | 16% |
| Polyunsaturated fat | 2.699g | 0.8g | 13% |
| Magnesium | 30mg | 3mg | 6% |
| Phosphorus | 97mg | 56mg | 6% |
| Choline | 28.8mg | 5% | |
| Fats | 4.78g | 1.5g | 5% |
| Folate | 15µg | 2µg | 3% |
| Vitamin B1 | 0.081mg | 0.05mg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Saturated fat | 0.691g | 0.3g | 2% |
| Monounsaturated fat | 1.056g | 0.2g | 2% |
| Calories | 76kcal | 117kcal | 2% |
| Zinc | 0.8mg | 1mg | 2% |
| Carbs | 1.87g | 7.3g | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 2.8g | N/A |
| Potassium | 121mg | 105mg | 0% |
| Sugar | 0.62g | 0.2g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +218.7% |
| Contains more WaterWater | +26.8% |
| Contains more ProteinProtein | +188.2% |
| Contains more CarbsCarbs | +290.4% |
| Contains more OtherOther | +69.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +428% |
| Contains more Poly. FatPolyunsaturated fat | +237.4% |
| Contains less Sat. FatSaturated fat | -56.6% |