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  6. Tofu vs. Italian sausage raw

Tofu vs. Italian sausage raw — In-Depth Nutrition Comparison

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Summary of differences between tofu and italian sausage raw

  • Tofu has more iron, calcium, and manganese; however, italian sausage raw is higher in vitamin B1, vitamin B12, selenium, and vitamin B6.
  • Italian sausage raw covers your daily need for saturated fat, 53% more than tofu.
  • Tofu has 19 times more calcium than italian sausage raw. While tofu has 350mg of calcium, italian sausage raw has only 18mg.
  • Tofu has less saturated fat.
  • The glycemic index of italian sausage raw is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Sausage, Italian, pork, raw.

Infographic

Tofu vs Italian sausage raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 5.4% 22% 44% 27% 49% 61% 95% 7.6% 135%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +354.2%
Contains more CopperCopper +141.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +943.1%
Contains more PotassiumPotassium +109.1%
Contains more ZincZinc +123.8%
Contains more PhosphorusPhosphorus +46.4%
Contains more SeleniumSelenium +178.7%

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 6.7% 0% 0% 0% 142% 39% 61% 31% 69% 114% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +87.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin B1Vitamin B1 +601.2%
Contains more Vitamin B2Vitamin B2 +223.1%
Contains more Vitamin B3Vitamin B3 +1566.7%
Contains more Vitamin B5Vitamin B5 +650%
Contains more Vitamin B6Vitamin B6 +538.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Italian sausage raw DV% diff.
Iron 5.36mg 1.18mg 52%
Saturated fat 0.691g 11.27g 48%
Vitamin B1 0.081mg 0.568mg 41%
Fats 4.78g 31.33g 41%
Vitamin B12 0µg 0.91µg 38%
Monounsaturated fat 1.056g 14.34g 33%
Calcium 350mg 18mg 33%
Sodium 7mg 731mg 31%
Selenium 8.9µg 24.8µg 29%
Cholesterol 0mg 76mg 25%
Manganese 0.605mg 0.058mg 24%
Vitamin B6 0.047mg 0.3mg 19%
Vitamin B3 0.195mg 3.25mg 19%
Calories 76kcal 346kcal 14%
Copper 0.193mg 0.08mg 13%
Protein 8.08g 14.25g 12%
Zinc 0.8mg 1.79mg 9%
Polyunsaturated fat 2.699g 4.03g 9%
Vitamin B2 0.052mg 0.168mg 9%
Vitamin B5 0.068mg 0.51mg 9%
Phosphorus 97mg 142mg 6%
Choline 28.8mg 5%
Potassium 121mg 253mg 4%
Magnesium 30mg 14mg 4%
Vitamin C 0.1mg 2mg 2%
Folate 15µg 8µg 2%
Vitamin K 2.4µg 2%
Fiber 0.3g 0g 1%
Carbs 1.87g 0.65g 0%
Net carbs 1.57g 0.65g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.114mg 0%
Threonine 0.402mg 0.563mg 0%
Isoleucine 0.435mg 0.52mg 0%
Leucine 0.713mg 0.956mg 0%
Lysine 0.452mg 1.083mg 0%
Methionine 0.108mg 0.346mg 0%
Phenylalanine 0.428mg 0.477mg 0%
Valine 0.446mg 0.572mg 0%
Histidine 0.221mg 0.411mg 0%

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
14% 31% 51% 3%
Protein: 14.25 g
Fats: 31.33 g
Carbs: 0.65 g
Water: 51.08 g
Other: 2.69 g
Contains more CarbsCarbs +187.7%
Contains more WaterWater +65.5%
Contains more ProteinProtein +76.4%
Contains more FatsFats +555.4%
Contains more OtherOther +273.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
38% 48% 14%
Saturated fat: Sat. Fat 11.27 g
Monounsaturated fat: Mono. Fat 14.34 g
Polyunsaturated fat: Poly. Fat 4.03 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +1258%
Contains more Poly. FatPolyunsaturated fat +49.3%

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. Italian sausage raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171631/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.