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  6. Tofu vs. Mortadella

Tofu vs. Mortadella — In-Depth Nutrition Comparison

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What are the differences between Tofu and Mortadella?

  • Tofu is higher in Iron, Calcium, and Manganese, yet Mortadella is higher in Vitamin B2, Vitamin B12, Selenium, and Vitamin B3.
  • Mortadella's daily need coverage for Vitamin B2 is 11765% more.
  • Tofu has 20 times more Manganese than Mortadella. While Tofu has 0.605mg of Manganese, Mortadella has only 0.03mg.
  • The amount of Saturated Fat in Tofu is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Mortadella, beef, pork types in this article.

Infographic

Tofu vs Mortadella 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
6
:
3
Mortadella
Mortadella
Contains more Calcium +1844.4%
Contains more Iron +282.9%
Contains more Magnesium +172.7%
Contains less Sodium -99.4%
Contains more Copper +221.7%
Contains more Manganese +1916.7%
Contains more Potassium +34.7%
Contains more Zinc +162.5%
Contains more Selenium +153.9%
Equal in Phosphorus - 97
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Mortadella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 53% 8% 42% 15% 163% 58% 20% 4% 124%
Contains more Calcium +1844.4%
Contains more Iron +282.9%
Contains more Magnesium +172.7%
Contains less Sodium -99.4%
Contains more Copper +221.7%
Contains more Manganese +1916.7%
Contains more Potassium +34.7%
Contains more Zinc +162.5%
Contains more Selenium +153.9%
Equal in Phosphorus - 97

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
4
:
8
Mortadella
Mortadella
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +400%
Contains more Vitamin K +50%
Contains more Vitamin E +2100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +46.9%
Contains more Vitamin B2 +294130.8%
Contains more Vitamin B3 +1270.8%
Contains more Vitamin B5 +547.1%
Contains more Vitamin B6 +176.6%
Contains more Vitamin B12 +∞%
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%
Mortadella
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 30% 35308% 51% 27% 30% 3% 185% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +400%
Contains more Vitamin K +50%
Contains more Vitamin E +2100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +46.9%
Contains more Vitamin B2 +294130.8%
Contains more Vitamin B3 +1270.8%
Contains more Vitamin B5 +547.1%
Contains more Vitamin B6 +176.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Mortadella
Mortadella
Contains more Water +61.7%
Contains more Protein +102.6%
Contains more Fats +431.2%
Contains more Carbs +63.1%
Contains more Other +301.4%
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
Mortadella
16% 25% 3% 52% 3%
Protein: 16.37 g
Fats: 25.39 g
Carbs: 3.05 g
Water: 52.3 g
Other: 2.89 g
Contains more Water +61.7%
Contains more Protein +102.6%
Contains more Fats +431.2%
Contains more Carbs +63.1%
Contains more Other +301.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Mortadella
Mortadella
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +977.7%
Contains more Polyunsaturated fat +15.6%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Mortadella
40% 47% 13%
Saturated Fat: 9.51 g
Monounsaturated Fat: 11.38 g
Polyunsaturated fat: 3.12 g
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +977.7%
Contains more Polyunsaturated fat +15.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Mortadella Opinion
Net carbs 1.57g 3.05g Mortadella
Protein 8.08g 16.37g Mortadella
Fats 4.78g 25.39g Mortadella
Carbs 1.87g 3.05g Mortadella
Calories 76kcal 311kcal Mortadella
Sugar 0.62g 0g Mortadella
Fiber 0.3g 0g Tofu
Calcium 350mg 18mg Tofu
Iron 5.36mg 1.4mg Tofu
Magnesium 30mg 11mg Tofu
Phosphorus 97mg 97mg
Potassium 121mg 163mg Mortadella
Sodium 7mg 1246mg Tofu
Zinc 0.8mg 2.1mg Mortadella
Copper 0.193mg 0.06mg Tofu
Manganese 0.605mg 0.03mg Tofu
Selenium 8.9µg 22.6µg Mortadella
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0.22mg Mortadella
Vitamin D 0IU 41IU Mortadella
Vitamin D 0µg 1µg Mortadella
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.119mg Mortadella
Vitamin B2 0.052mg 153mg Mortadella
Vitamin B3 0.195mg 2.673mg Mortadella
Vitamin B5 0.068mg 0.44mg Mortadella
Vitamin B6 0.047mg 0.13mg Mortadella
Folate 15µg 3µg Tofu
Vitamin B12 0µg 1.48µg Mortadella
Vitamin K 2.4µg 1.6µg Tofu
Tryptophan 0.12mg 0.152mg Mortadella
Threonine 0.402mg 0.633mg Mortadella
Isoleucine 0.435mg 0.708mg Mortadella
Leucine 0.713mg 1.213mg Mortadella
Lysine 0.452mg 1.262mg Mortadella
Methionine 0.108mg 0.394mg Mortadella
Phenylalanine 0.428mg 0.598mg Mortadella
Valine 0.446mg 0.735mg Mortadella
Histidine 0.221mg 0.52mg Mortadella
Cholesterol 0mg 56mg Tofu
Saturated Fat 0.691g 9.51g Tofu
Monounsaturated Fat 1.056g 11.38g Mortadella
Polyunsaturated fat 2.699g 3.12g Mortadella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Mortadella
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
2972%
Mortadella
Minerals Daily Need Coverage Score
59%
Tofu
49%
Mortadella

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1239mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 8.819g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Mortadella
Mortadella is lower in Sugar (difference - 0.62g)
Which food is richer in vitamins?
Mortadella
Mortadella is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Mortadella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174573/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.