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.
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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 | +∞% |
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
59%
20%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 1193mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 5.539g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 13)
Which food is cheaper?
Tofu is cheaper (difference - $1.5)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Kielbasa is lower in Sugar (difference - 0.62g)