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  6. Tofu vs. Fajita

Tofu vs. Fajita — In-Depth Nutrition Comparison

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Significant differences between tofu and fajita

  • Tofu has more iron, calcium, manganese, and copper; however, fajita is richer in vitamin B3, vitamin B6, phosphorus, and vitamin B12.
  • Tofu covers your daily iron needs 55% more than fajita.
  • Fajita has 27 times less calcium than tofu. Tofu has 350mg of calcium, while fajita has 13mg.
  • Tofu contains less sodium.
  • Fajita has a higher glycemic index. The glycemic index of fajita is 42, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and USDA Commodity, chicken fajita strips, frozen.

Infographic

Tofu vs Fajita infographic
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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.
Tofu
Tofu
6
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%
Fajita
Fajita
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +2592.3%
Contains more IronIron +441.4%
Contains more CopperCopper +543.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +816.7%
Contains more PotassiumPotassium +134.7%
Contains more ZincZinc +71.3%
Contains more PhosphorusPhosphorus +185.6%
Contains more SeleniumSelenium +87.6%

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
3
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%
Fajita
Fajita
8
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% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +275%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +309.6%
Contains more Vitamin B3Vitamin B3 +2350.8%
Contains more Vitamin B5Vitamin B5 +967.6%
Contains more Vitamin B6Vitamin B6 +723.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +135.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Fajita DV% diff.
Iron 5.36mg 0.99mg 55%
Sodium 7mg 799mg 34%
Calcium 350mg 13mg 34%
Cholesterol 0mg 88mg 29%
Vitamin B3 0.195mg 4.779mg 29%
Phosphorus 97mg 277mg 26%
Vitamin B6 0.047mg 0.387mg 26%
Vitamin B12 0µg 0.54µg 23%
Manganese 0.605mg 0.066mg 23%
Protein 8.08g 18.56g 21%
Copper 0.193mg 0.03mg 18%
Selenium 8.9µg 16.7µg 14%
Vitamin B5 0.068mg 0.726mg 13%
Vitamin B2 0.052mg 0.213mg 12%
Polyunsaturated fat 2.699g 1.089g 11%
Choline 28.8mg 67.8mg 7%
Potassium 121mg 284mg 5%
Zinc 0.8mg 1.37mg 5%
Saturated fat 0.691g 1.596g 4%
Folate 15µg 4µg 3%
Monounsaturated fat 1.056g 2.333g 3%
Calories 76kcal 135kcal 3%
Vitamin B1 0.081mg 0.1mg 2%
Vitamin K 2.4µg 0.2µg 2%
Magnesium 30mg 22mg 2%
Vitamin E 0.01mg 0.22mg 1%
Fiber 0.3g 0g 1%
Fats 4.78g 5.73g 1%
Vitamin C 0.1mg 0mg 0%
Carbs 1.87g 2.23g 0%
Net carbs 1.57g 2.23g N/A
Sugar 0.62g 0g N/A
Tryptophan 0.12mg 0.2mg 0%
Threonine 0.402mg 0.452mg 0%
Isoleucine 0.435mg 0.813mg 0%
Leucine 0.713mg 1.56mg 0%
Lysine 0.452mg 1.857mg 0%
Methionine 0.108mg 0.552mg 0%
Phenylalanine 0.428mg 0.763mg 0%
Valine 0.446mg 0.847mg 0%
Histidine 0.221mg 0.68mg 0%
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g 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
Fajita
Fajita
4
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more WaterWater +19.8%
Contains more ProteinProtein +129.7%
Contains more FatsFats +19.9%
Contains more CarbsCarbs +19.3%
Contains more OtherOther +300%

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
Fajita
Fajita
1
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -56.7%
Contains more Poly. FatPolyunsaturated fat +147.8%
Contains more Mono. FatMonounsaturated fat +120.9%

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

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.