Tofu vs. Gratin — In-Depth Nutrition Comparison
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Significant differences between tofu and gratin
- Tofu has more iron, calcium, manganese, and selenium; however, gratin is richer in vitamin C, vitamin B6, and potassium.
- Tofu covers your daily iron needs 59% more than gratin.
- Gratin has 4 times less manganese than tofu. Tofu has 0.605mg of manganese, while gratin has 0.161mg.
- Tofu contains less saturated fat.
Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Potatoes, au gratin, home-prepared from recipe using butter.
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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 | +50% |
| Contains more CalciumCalcium | +194.1% |
| Contains more IronIron | +737.5% |
| Contains more CopperCopper | +20.6% |
| Contains more ZincZinc | +15.9% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +275.8% |
| Contains more SeleniumSelenium | +229.6% |
| Contains more PotassiumPotassium | +227.3% |
| Contains more PhosphorusPhosphorus | +16.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +36.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +9800% |
| Contains more Vitamin B2Vitamin B2 | +123.1% |
| Contains more Vitamin B3Vitamin B3 | +409.2% |
| Contains more Vitamin B5Vitamin B5 | +469.1% |
| Contains more Vitamin B6Vitamin B6 | +270.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.64mg | 59% |
| Calcium | 350mg | 119mg | 23% |
| Manganese | 0.605mg | 0.161mg | 19% |
| Sodium | 7mg | 433mg | 19% |
| Saturated fat | 0.691g | 4.733g | 18% |
| Polyunsaturated fat | 2.699g | 0.276g | 16% |
| Selenium | 8.9µg | 2.7µg | 11% |
| Vitamin C | 0.1mg | 9.9mg | 11% |
| Vitamin B6 | 0.047mg | 0.174mg | 10% |
| Cholesterol | 0mg | 23mg | 8% |
| Potassium | 121mg | 396mg | 8% |
| Vitamin A | 64µg | 7% | |
| Fiber | 0.3g | 1.8g | 6% |
| Vitamin B5 | 0.068mg | 0.387mg | 6% |
| Protein | 8.08g | 5.06g | 6% |
| Vitamin B2 | 0.052mg | 0.116mg | 5% |
| Choline | 28.8mg | 5% | |
| Vitamin B3 | 0.195mg | 0.993mg | 5% |
| Copper | 0.193mg | 0.16mg | 4% |
| Fats | 4.78g | 7.59g | 4% |
| Monounsaturated fat | 1.056g | 2.149g | 3% |
| Calories | 76kcal | 132kcal | 3% |
| Carbs | 1.87g | 11.27g | 3% |
| Magnesium | 30mg | 20mg | 2% |
| Phosphorus | 97mg | 113mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B1 | 0.081mg | 0.064mg | 1% |
| Zinc | 0.8mg | 0.69mg | 1% |
| Folate | 15µg | 11µg | 1% |
| Net carbs | 1.57g | 9.47g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.07mg | 0% |
| Threonine | 0.402mg | 0.192mg | 0% |
| Isoleucine | 0.435mg | 0.284mg | 0% |
| Leucine | 0.713mg | 0.443mg | 0% |
| Lysine | 0.452mg | 0.381mg | 0% |
| Methionine | 0.108mg | 0.117mg | 0% |
| Phenylalanine | 0.428mg | 0.254mg | 0% |
| Valine | 0.446mg | 0.325mg | 0% |
| Histidine | 0.221mg | 0.151mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +59.7% |
| Contains more WaterWater | +14.3% |
| Contains more FatsFats | +58.8% |
| Contains more CarbsCarbs | +502.7% |
| Contains more OtherOther | +188.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.4% |
| Contains more Poly. FatPolyunsaturated fat | +877.9% |
| Contains more Mono. FatMonounsaturated fat | +103.5% |