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Tofu vs. Nachos — In-Depth Nutrition Comparison

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A recap on differences between tofu and nachos

  • Tofu is higher in iron, calcium, manganese, and copper, yet nachos are higher in vitamin E, phosphorus, vitamin K, vitamin B6, and fiber.
  • Tofu covers your daily iron needs 58% more than nachos.
  • Tofu contains 6 times more calcium than nachos. While tofu contains 350mg of calcium, nachos contain only 63mg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Fast foods, nachos, with cheese.

Infographic

Tofu vs Nachos 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
5
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%
Nachos
Nachos
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more CalciumCalcium +455.6%
Contains more IronIron +614.7%
Contains more CopperCopper +201.6%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +223.5%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +199.2%
Contains more PhosphorusPhosphorus +104.1%
~equal in Zinc ~0.86mg
~equal in Selenium ~8.6µg

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
1
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%
Nachos
Nachos
10
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin EVitamin E +40700%
Contains more Vitamin B1Vitamin B1 +51.9%
Contains more Vitamin B2Vitamin B2 +155.8%
Contains more Vitamin B3Vitamin B3 +223.1%
Contains more Vitamin B5Vitamin B5 +458.8%
Contains more Vitamin B6Vitamin B6 +357.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +704.2%
~equal in Vitamin D ~0µg
~equal in Choline ~26.4mg

All nutrients comparison - raw data values

Nutrient Tofu Nachos DV% diff.
Iron 5.36mg 0.75mg 58%
Monounsaturated fat 1.056g 14.02g 32%
Calcium 350mg 63mg 29%
Vitamin E 0.01mg 4.08mg 27%
Fats 4.78g 21.5g 26%
Manganese 0.605mg 0.187mg 18%
Polyunsaturated fat 2.699g 5.04g 16%
Vitamin K 2.4µg 19.3µg 14%
Copper 0.193mg 0.064mg 14%
Phosphorus 97mg 198mg 14%
Vitamin B6 0.047mg 0.215mg 13%
Sodium 7mg 313mg 13%
Calories 76kcal 343kcal 13%
Fiber 0.3g 3.2g 12%
Starch 28.33g 12%
Carbs 1.87g 34.91g 11%
Protein 8.08g 4.32g 8%
Saturated fat 0.691g 2.173g 7%
Potassium 121mg 362mg 7%
Vitamin B2 0.052mg 0.133mg 6%
Vitamin B5 0.068mg 0.38mg 6%
Vitamin B1 0.081mg 0.123mg 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin B3 0.195mg 0.63mg 3%
Magnesium 30mg 42mg 3%
Selenium 8.9µg 8.6µg 1%
Vitamin A 5µg 1%
Zinc 0.8mg 0.86mg 1%
Folate 15µg 10µg 1%
Cholesterol 0mg 3mg 1%
Vitamin C 0.1mg 1.1mg 1%
Net carbs 1.57g 31.71g N/A
Sugar 0.62g 2.17g N/A
Trans fat 0g 0.058g N/A
Choline 28.8mg 26.4mg 0%
Tryptophan 0.12mg 0.042mg 0%
Threonine 0.402mg 0.156mg 0%
Isoleucine 0.435mg 0.187mg 0%
Leucine 0.713mg 0.521mg 0%
Lysine 0.452mg 0.156mg 0%
Methionine 0.108mg 0.094mg 0%
Phenylalanine 0.428mg 0.229mg 0%
Valine 0.446mg 0.25mg 0%
Histidine 0.221mg 0.135mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Nachos
Nachos
3
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more ProteinProtein +87%
Contains more WaterWater +126.1%
Contains more FatsFats +349.8%
Contains more CarbsCarbs +1766.8%
Contains more OtherOther +159.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Nachos
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -68.2%
Contains more Mono. FatMonounsaturated fat +1227.7%
Contains more Poly. FatPolyunsaturated fat +86.7%

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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.