Tofu vs. Mars — In-Depth Nutrition Comparison
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How are tofu and mars different?
- Tofu is higher in iron and calcium; however, mars is richer in fiber.
- Daily need coverage for iron for tofu is 56% higher.
- Tofu contains 4 times more calcium than mars. While tofu contains 350mg of calcium, mars contains only 90mg.
- Tofu has less saturated fat.
- Tofu has a lower glycemic index (15) than mars (62).
Tofu, raw, regular, prepared with calcium sulfate and Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies are the varieties used in this article.
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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 | +288.9% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +523.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -94.9% |
| 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 | +400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88.8% |
| Contains more WaterWater | +4873.5% |
| Contains more FatsFats | +304.2% |
| Contains more CarbsCarbs | +3771.7% |
| Contains more OtherOther | +219.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.1% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +∞% |
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 Sugar |
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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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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 5.36mg | 0.86mg | 56% |
| Saturated fat | 0.691g | 11.651g | 50% |
| Calcium | 350mg | 90mg | 26% |
| Manganese | 0.605mg | 26% | |
| Carbs | 1.87g | 72.4g | 24% |
| Fats | 4.78g | 19.32g | 22% |
| Copper | 0.193mg | 21% | |
| Calories | 76kcal | 475kcal | 20% |
| Polyunsaturated fat | 2.699g | 18% | |
| Selenium | 8.9µg | 16% | |
| Phosphorus | 97mg | 14% | |
| Protein | 8.08g | 4.28g | 8% |
| Zinc | 0.8mg | 7% | |
| Vitamin B1 | 0.081mg | 7% | |
| Fiber | 0.3g | 2g | 7% |
| Magnesium | 30mg | 7% | |
| Sodium | 7mg | 136mg | 6% |
| Choline | 28.8mg | 5% | |
| Vitamin B6 | 0.047mg | 4% | |
| Potassium | 121mg | 4% | |
| Cholesterol | 0mg | 12mg | 4% |
| Vitamin B2 | 0.052mg | 4% | |
| Folate | 15µg | 4% | |
| Monounsaturated fat | 1.056g | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B5 | 0.068mg | 1% | |
| Vitamin B3 | 0.195mg | 1% | |
| Vitamin C | 0.1mg | 0.5mg | 0% |
| Net carbs | 1.57g | 70.4g | N/A |
| Sugar | 0.62g | 58.94g | N/A |
| Vitamin E | 0.01mg | 0% | |
| Trans fat | 0g | 0.131g | N/A |
| 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%
0%
Minerals Daily Need Coverage Score
59%
8%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 58.32g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 129mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 10.96g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 47)
Which food is cheaper?
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu is relatively richer in vitamins