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  6. Tofu vs. Margarine

Tofu vs. Margarine — In-Depth Nutrition Comparison

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The main differences between Tofu and Margarine

  • Tofu is richer in Iron, Calcium, Copper, Selenium, Phosphorus, Zinc, and Magnesium, yet Margarine is richer in Vitamin K, and Vitamin E .
  • Daily need coverage for Vitamin K from Margarine is 76% higher.
  • Tofu contains less Saturated Fat.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Tofu vs Margarine 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
9
:
1
Margarine
Margarine
Contains more Calcium +11566.7%
Contains more Iron +8833.3%
Contains more Magnesium +900%
Contains more Phosphorus +1840%
Contains more Potassium +572.2%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -71.4%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Contains more Calcium +11566.7%
Contains more Iron +8833.3%
Contains more Magnesium +900%
Contains more Phosphorus +1840%
Contains more Potassium +572.2%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -71.4%

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
6
:
5
Margarine
Margarine
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +747.8%
Contains more Vitamin B6 +422.2%
Contains more Folate +1400%
Contains more Vitamin A +4108.2%
Contains more Vitamin E +89900%
Contains more Vitamin C +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3775%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +747.8%
Contains more Vitamin B6 +422.2%
Contains more Folate +1400%
Contains more Vitamin A +4108.2%
Contains more Vitamin E +89900%
Contains more Vitamin C +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3775%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Margarine
Margarine
Contains more Protein +4950%
Contains more Carbs +167.1%
Contains more Water +411.8%
Contains more Fats +1588.5%
Contains more Other +165.3%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more Protein +4950%
Contains more Carbs +167.1%
Contains more Water +411.8%
Contains more Fats +1588.5%
Contains more Other +165.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Margarine
Margarine
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +3581.5%
Contains more Polyunsaturated fat +800.4%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +3581.5%
Contains more Polyunsaturated fat +800.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Margarine Opinion
Net carbs 1.57g 0.7g Tofu
Protein 8.08g 0.16g Tofu
Fats 4.78g 80.71g Margarine
Carbs 1.87g 0.7g Tofu
Calories 76kcal 717kcal Margarine
Sugar 0.62g 0g Margarine
Fiber 0.3g 0g Tofu
Calcium 350mg 3mg Tofu
Iron 5.36mg 0.06mg Tofu
Magnesium 30mg 3mg Tofu
Phosphorus 97mg 5mg Tofu
Potassium 121mg 18mg Tofu
Sodium 7mg 2mg Margarine
Zinc 0.8mg 0mg Tofu
Copper 0.193mg 0mg Tofu
Manganese 0.605mg Tofu
Selenium 8.9µg 0µg Tofu
Vitamin A 85IU 3577IU Margarine
Vitamin A RAE 819µg Margarine
Vitamin E 0.01mg 9mg Margarine
Vitamin C 0.1mg 0.2mg Margarine
Vitamin B1 0.081mg 0.01mg Tofu
Vitamin B2 0.052mg 0.037mg Tofu
Vitamin B3 0.195mg 0.023mg Tofu
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg 0.009mg Tofu
Folate 15µg 1µg Tofu
Vitamin B12 0µg 0.1µg Margarine
Vitamin K 2.4µg 93µg Margarine
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Trans Fat 0g 14.89g Tofu
Saturated Fat 0.691g 15.189g Tofu
Omega-3 - DPA 0g 0.006g Margarine
Monounsaturated Fat 1.056g 38.877g Margarine
Polyunsaturated fat 2.699g 24.302g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Margarine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Margarine
Minerals Daily Need Coverage Score
59%
Tofu
1%
Margarine

Comparison summary

Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 14.498g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.5)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.