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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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 | +∞% |