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  6. Tofu vs. Dulce de Leche

Tofu vs. Dulce de Leche — In-Depth Nutrition Comparison

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Important differences between tofu and dulce de Leche

  • Tofu has more iron, manganese, copper, and selenium; however, dulce de Leche has more vitamin B2, vitamin B5, phosphorus, vitamin B12, and choline.
  • Tofu's daily need coverage for iron is 65% more.
  • Tofu has 303 times more manganese than dulce de Leche. Tofu has 0.605mg of manganese, while dulce de Leche has 0.002mg.
  • Tofu is lower in saturated fat.
  • Dulce de Leche has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Dulce de Leche.

Infographic

Tofu vs Dulce de Leche 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
7
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +39.4%
Contains more IronIron +3052.9%
Contains more CopperCopper +4725%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +30150%
Contains more SeleniumSelenium +229.6%
Contains more PotassiumPotassium +189.3%
Contains more PhosphorusPhosphorus +99%
~equal in Zinc ~0.79mg

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin B1Vitamin B1 +406.3%
Contains more Vitamin B6Vitamin B6 +193.8%
Contains more Vitamin KVitamin K +84.6%
Contains more FolateFolate +36.4%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +678.8%
Contains more Vitamin B5Vitamin B5 +1127.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +209.4%
~equal in Vitamin B3 ~0.21mg

All nutrients comparison - raw data values

Nutrient Tofu Dulce de Leche DV% diff.
Iron 5.36mg 0.17mg 65%
Vitamin B2 0.052mg 0.405mg 27%
Manganese 0.605mg 0.002mg 26%
Copper 0.193mg 0.004mg 21%
Carbs 1.87g 55.35g 18%
Saturated fat 0.691g 4.534g 17%
Polyunsaturated fat 2.699g 0.375g 15%
Vitamin B5 0.068mg 0.835mg 15%
Phosphorus 97mg 193mg 14%
Vitamin B12 0µg 0.31µg 13%
Calories 76kcal 315kcal 12%
Choline 28.8mg 89.1mg 11%
Selenium 8.9µg 2.7µg 11%
Calcium 350mg 251mg 10%
Cholesterol 0mg 29mg 10%
Vitamin A 74µg 8%
Potassium 121mg 350mg 7%
Vitamin B1 0.081mg 0.016mg 5%
Sodium 7mg 129mg 5%
Fats 4.78g 7.35g 4%
Monounsaturated fat 1.056g 2.143g 3%
Vitamin C 0.1mg 2.6mg 3%
Protein 8.08g 6.84g 2%
Vitamin B6 0.047mg 0.016mg 2%
Magnesium 30mg 22mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.01mg 0.2mg 1%
Fiber 0.3g 0g 1%
Vitamin K 2.4µg 1.3µg 1%
Folate 15µg 11µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 1.57g 55.35g N/A
Sugar 0.62g 49.74g N/A
Zinc 0.8mg 0.79mg 0%
Vitamin B3 0.195mg 0.21mg 0%
Trans fat 0g 0.364g 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%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g 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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more ProteinProtein +18.1%
Contains more WaterWater +194.5%
Contains more FatsFats +53.8%
Contains more CarbsCarbs +2859.9%
Contains more OtherOther +143.1%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Poly. FatPolyunsaturated fat +619.7%
Contains more Mono. FatMonounsaturated fat +102.9%

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.