Tofu vs. Filo — In-Depth Nutrition Comparison
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A recap on differences between tofu and filo
- Tofu is higher in calcium, iron, and copper, yet filo is higher in vitamin B1, selenium, vitamin B3, vitamin B2, folate, and fiber.
- Filo covers your daily vitamin B1 needs 38% more than tofu.
- Tofu contains 32 times more calcium than filo. While tofu contains 350mg of calcium, filo contains only 11mg.
- The amount of sodium in tofu is lower.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Phyllo dough.
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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 | +100% |
| Contains more CalciumCalcium | +3081.8% |
| Contains more PotassiumPotassium | +63.5% |
| Contains more IronIron | +67% |
| Contains more CopperCopper | +91.1% |
| Contains more ZincZinc | +63.3% |
| Contains more PhosphorusPhosphorus | +29.3% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +27.1% |
| Contains more SeleniumSelenium | +161.8% |
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 B6Vitamin B6 | +56.7% |
| Contains more CholineCholine | +317.4% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +567.9% |
| Contains more Vitamin B2Vitamin B2 | +555.8% |
| Contains more Vitamin B3Vitamin B3 | +1988.7% |
| Contains more Vitamin B5Vitamin B5 | +344.1% |
| Contains more FolateFolate | +486.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.081mg | 0.541mg | 38% |
| Calcium | 350mg | 11mg | 34% |
| Iron | 5.36mg | 3.21mg | 27% |
| Selenium | 8.9µg | 23.3µg | 26% |
| Vitamin B3 | 0.195mg | 4.073mg | 24% |
| Vitamin B2 | 0.052mg | 0.341mg | 22% |
| Sodium | 7mg | 483mg | 21% |
| Folate | 15µg | 88µg | 18% |
| Carbs | 1.87g | 52.6g | 17% |
| Polyunsaturated fat | 2.699g | 0.923g | 12% |
| Calories | 76kcal | 299kcal | 11% |
| Copper | 0.193mg | 0.101mg | 10% |
| Fiber | 0.3g | 1.9g | 6% |
| Manganese | 0.605mg | 0.476mg | 6% |
| Monounsaturated fat | 1.056g | 3.149g | 5% |
| Vitamin B5 | 0.068mg | 0.302mg | 5% |
| Magnesium | 30mg | 15mg | 4% |
| Saturated fat | 0.691g | 1.47g | 4% |
| Choline | 28.8mg | 6.9mg | 4% |
| Zinc | 0.8mg | 0.49mg | 3% |
| Phosphorus | 97mg | 75mg | 3% |
| Fats | 4.78g | 6g | 2% |
| Protein | 8.08g | 7.1g | 2% |
| Potassium | 121mg | 74mg | 1% |
| Vitamin B6 | 0.047mg | 0.03mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 50.7g | N/A |
| Sugar | 0.62g | 0.18g | N/A |
| Vitamin E | 0.01mg | 0.08mg | 0% |
| Vitamin K | 2.4µg | 2.5µg | 0% |
| Tryptophan | 0.12mg | 0.088mg | 0% |
| Threonine | 0.402mg | 0.194mg | 0% |
| Isoleucine | 0.435mg | 0.246mg | 0% |
| Leucine | 0.713mg | 0.49mg | 0% |
| Lysine | 0.452mg | 0.158mg | 0% |
| Methionine | 0.108mg | 0.126mg | 0% |
| Phenylalanine | 0.428mg | 0.359mg | 0% |
| Valine | 0.446mg | 0.286mg | 0% |
| Histidine | 0.221mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.8% |
| Contains more WaterWater | +159.4% |
| Contains more FatsFats | +25.5% |
| Contains more CarbsCarbs | +2712.8% |
| Contains more OtherOther | +136.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -53% |
| Contains more Poly. FatPolyunsaturated fat | +192.4% |
| Contains more Mono. FatMonounsaturated fat | +198.2% |