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Tofu vs. Kielbasa — In-Depth Nutrition Comparison

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Differences between tofu and kielbasa

  • Tofu has more iron, while kielbasa has more vitamin C and monounsaturated fat.
  • Kielbasa's daily need coverage for sodium is 52% higher.
  • Kielbasa contains 4 times less iron than tofu. Tofu contains 5.36mg of iron, while kielbasa contains 1.24mg.
  • The amount of saturated fat in tofu is lower.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of kielbasa is 28.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Kielbasa, Polish, turkey and beef, smoked.

Infographic

Tofu vs Kielbasa 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
10
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 0% 0% 0% 47% 0% 0% 0% 157% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +332.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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
9
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 49% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +14700%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
Contains more WaterWater +36.4%
Contains more ProteinProtein +62.1%
Contains more FatsFats +268.2%
Contains more CarbsCarbs +108.6%
Contains more OtherOther +372.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Poly. FatPolyunsaturated fat +15.8%
Contains more Mono. FatMonounsaturated fat +683.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Kielbasa
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok

All nutrients comparison - raw data values

Nutrient Tofu Kielbasa DV% diff.
Sodium 7mg 1200mg 52%
Iron 5.36mg 1.24mg 52%
Calcium 350mg 35%
Manganese 0.605mg 26%
Saturated fat 0.691g 6.23g 25%
Cholesterol 0mg 70mg 23%
Copper 0.193mg 21%
Fats 4.78g 17.6g 20%
Monounsaturated fat 1.056g 8.27g 18%
Vitamin C 0.1mg 14.8mg 16%
Selenium 8.9µg 16%
Phosphorus 97mg 14%
Protein 8.08g 13.1g 10%
Calories 76kcal 226kcal 8%
Vitamin B1 0.081mg 7%
Zinc 0.8mg 7%
Magnesium 30mg 7%
Choline 28.8mg 5%
Potassium 121mg 4%
Vitamin B2 0.052mg 4%
Vitamin B6 0.047mg 4%
Folate 15µg 4%
Polyunsaturated fat 2.699g 2.33g 2%
Vitamin K 2.4µg 2%
Vitamin B3 0.195mg 1%
Vitamin B5 0.068mg 1%
Fiber 0.3g 0g 1%
Carbs 1.87g 3.9g 1%
Net carbs 1.57g 3.9g N/A
Sugar 0.62g 0g N/A
Vitamin E 0.01mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Kielbasa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
4%
Kielbasa
Minerals Daily Need Coverage Score
59%
Tofu
20%
Kielbasa

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1193mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 5.539g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 13)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Kielbasa
Kielbasa is lower in Sugar (difference - 0.62g)

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. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/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.