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  6. Tofu vs. Liverwurst

Tofu vs. Liverwurst — In-Depth Nutrition Comparison

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How are tofu and liverwurst different?

  • Tofu is richer in calcium, while liverwurst is higher in vitamin B12, vitamin A, selenium, vitamin B2, vitamin B5, and iron.
  • Liverwurst covers your daily need for vitamin B12, 561% more than tofu.
  • Tofu contains 16 times more calcium than liverwurst. Tofu contains 350mg of calcium, while liverwurst contains 22mg.
  • Tofu is lower in saturated fat.
  • Liverwurst has a higher glycemic index (28) than tofu (15).

Tofu, raw, regular, prepared with calcium sulfate and Liverwurst spread types were used in this article.

Infographic

Tofu vs Liverwurst 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
4
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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +1490.9%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +290.3%
Contains more PotassiumPotassium +40.5%
Contains more IronIron +65.1%
Contains more CopperCopper +24.4%
Contains more ZincZinc +187.5%
Contains more PhosphorusPhosphorus +137.1%
Contains more SeleniumSelenium +551.7%

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
3
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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3400%
Contains more Vitamin B1Vitamin B1 +235.8%
Contains more Vitamin B2Vitamin B2 +1880.8%
Contains more Vitamin B3Vitamin B3 +2105.1%
Contains more Vitamin B5Vitamin B5 +4238.2%
Contains more Vitamin B6Vitamin B6 +304.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Liverwurst DV% diff.
Vitamin B12 0µg 13.46µg 561%
Vitamin A 4091µg 455%
Selenium 8.9µg 58µg 89%
Vitamin B2 0.052mg 1.03mg 75%
Vitamin B5 0.068mg 2.95mg 58%
Iron 5.36mg 8.85mg 44%
Saturated fat 0.691g 9.925g 42%
Cholesterol 0mg 118mg 39%
Calcium 350mg 22mg 33%
Fats 4.78g 25.45g 32%
Sodium 7mg 700mg 30%
Monounsaturated fat 1.056g 12.286g 28%
Vitamin B3 0.195mg 4.3mg 26%
Manganese 0.605mg 0.155mg 20%
Phosphorus 97mg 230mg 19%
Vitamin B1 0.081mg 0.272mg 16%
Zinc 0.8mg 2.3mg 14%
Vitamin B6 0.047mg 0.19mg 11%
Calories 76kcal 305kcal 11%
Protein 8.08g 12.38g 9%
Fiber 0.3g 2.5g 9%
Choline 28.8mg 5%
Copper 0.193mg 0.24mg 5%
Magnesium 30mg 12mg 4%
Folate 15µg 30µg 4%
Vitamin C 0.1mg 3.5mg 4%
Polyunsaturated fat 2.699g 2.427g 2%
Vitamin K 2.4µg 2%
Potassium 121mg 170mg 1%
Carbs 1.87g 5.89g 1%
Net carbs 1.57g 3.39g N/A
Sugar 0.62g 1.65g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.151mg 0%
Threonine 0.402mg 0.671mg 0%
Isoleucine 0.435mg 0.653mg 0%
Leucine 0.713mg 1.139mg 0%
Lysine 0.452mg 1.155mg 0%
Methionine 0.108mg 0.285mg 0%
Phenylalanine 0.428mg 0.617mg 0%
Valine 0.446mg 0.857mg 0%
Histidine 0.221mg 0.448mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more WaterWater +57.9%
Contains more ProteinProtein +53.2%
Contains more FatsFats +432.4%
Contains more CarbsCarbs +215%
Contains more OtherOther +281.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -93%
Contains more Poly. FatPolyunsaturated fat +11.2%
Contains more Mono. FatMonounsaturated fat +1063.4%

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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.