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. Cutlet

Tofu vs. Cutlet — In-Depth Nutrition Comparison

Compare

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 of 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.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and WORTHINGTON Multigrain Cutlets, canned, unprepared.

Infographic

Tofu vs Cutlet 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
:
1
Cutlet
Cutlet
Contains more Calcium +1490.9%
Contains more Iron +215.3%
Contains more Magnesium +900%
Contains more Phosphorus +73.2%
Contains more Potassium +15.2%
Contains less Sodium -98.1%
Contains more Zinc +25%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Cutlet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 64% 3% 24% 10% 49% 28% 0% 0% 0%
Contains more Calcium +1490.9%
Contains more Iron +215.3%
Contains more Magnesium +900%
Contains more Phosphorus +73.2%
Contains more Potassium +15.2%
Contains less Sodium -98.1%
Contains more Zinc +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.
Tofu
Tofu
6
:
4
Cutlet
Cutlet
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +62%
Contains more Folate +650%
Contains more Vitamin E +180800%
Contains more Vitamin B2 +2457.7%
Contains more Vitamin B3 +13382.1%
Contains more Vitamin B6 +963.8%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Cutlet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 362% 0% 0% 13% 307% 493% 0% 116% 2% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +62%
Contains more Folate +650%
Contains more Vitamin E +180800%
Contains more Vitamin B2 +2457.7%
Contains more Vitamin B3 +13382.1%
Contains more Vitamin B6 +963.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Cutlet
Cutlet
Contains more Fats +218.7%
Contains more Water +26.8%
Contains more Protein +188.2%
Contains more Carbs +290.4%
Contains more Other +69.4%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Cutlet
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more Fats +218.7%
Contains more Water +26.8%
Contains more Protein +188.2%
Contains more Carbs +290.4%
Contains more Other +69.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Cutlet
Cutlet
Contains more Monounsaturated Fat +428%
Contains more Polyunsaturated fat +237.4%
Contains less Saturated Fat -56.6%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Cutlet
23% 15% 62%
Saturated Fat: 0.3 g
Monounsaturated Fat: 0.2 g
Polyunsaturated fat: 0.8 g
Contains more Monounsaturated Fat +428%
Contains more Polyunsaturated fat +237.4%
Contains less Saturated Fat -56.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Cutlet
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Cutlet Opinion
Net carbs 1.57g 2.8g Cutlet
Protein 8.08g 23.29g Cutlet
Fats 4.78g 1.5g Tofu
Carbs 1.87g 7.3g Cutlet
Calories 76kcal 117kcal Cutlet
Sugar 0.62g 0.2g Cutlet
Fiber 0.3g 4.5g Cutlet
Calcium 350mg 22mg Tofu
Iron 5.36mg 1.7mg Tofu
Magnesium 30mg 3mg Tofu
Phosphorus 97mg 56mg Tofu
Potassium 121mg 105mg Tofu
Sodium 7mg 371mg Tofu
Zinc 0.8mg 1mg Cutlet
Copper 0.193mg Tofu
Manganese 0.605mg Tofu
Selenium 8.9µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 18.09mg Cutlet
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.05mg Tofu
Vitamin B2 0.052mg 1.33mg Cutlet
Vitamin B3 0.195mg 26.29mg Cutlet
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg 0.5mg Cutlet
Folate 15µg 2µg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g 0.3g Cutlet
Monounsaturated Fat 1.056g 0.2g Tofu
Polyunsaturated fat 2.699g 0.8g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cutlet
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
108%
Cutlet
Minerals Daily Need Coverage Score
59%
Tofu
18%
Cutlet

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 364mg)
Which food is lower in Sugar?
Cutlet
Cutlet is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated Fat?
Cutlet
Cutlet is lower in Saturated Fat (difference - 0.391g)
Which food is lower in glycemic index?
Cutlet
Cutlet is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.