Tofu vs. Pot roast — In-Depth Nutrition Comparison
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Significant differences between tofu and pot roast
- Tofu has more iron, calcium, and manganese; however, pot roast is richer in vitamin B12, zinc, selenium, vitamin B3, and vitamin B6.
- Pot roast covers your daily vitamin B12 needs 89% more than tofu.
- Pot roast has 61 times less manganese than tofu. Tofu has 0.605mg of manganese, while pot roast has 0.01mg.
- Tofu contains less saturated fat.
- Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of pot roast is 0.
Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised.
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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 | +57.9% |
| Contains more CalciumCalcium | +2087.5% |
| Contains more IronIron | +121.5% |
| Contains more CopperCopper | +94.9% |
| Contains less SodiumSodium | -85.1% |
| Contains more ManganeseManganese | +5950% |
| Contains more PotassiumPotassium | +90.9% |
| Contains more ZincZinc | +732.5% |
| Contains more PhosphorusPhosphorus | +79.4% |
| Contains more SeleniumSelenium | +203.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +37.3% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin EVitamin E | +5000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +228.8% |
| Contains more Vitamin B3Vitamin B3 | +2005.1% |
| Contains more Vitamin B5Vitamin B5 | +739.7% |
| Contains more Vitamin B6Vitamin B6 | +502.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +282.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +62.9% |
| Contains more OtherOther | +-7300% |
| Contains more ProteinProtein | +258.2% |
| Contains more FatsFats | +301% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.8% |
| Contains more Poly. FatPolyunsaturated fat | +281.2% |
| Contains more Mono. FatMonounsaturated fat | +674.1% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 2.13µg | 89% |
| Zinc | 0.8mg | 6.66mg | 53% |
| Protein | 8.08g | 28.94g | 42% |
| Cholesterol | 0mg | 116mg | 39% |
| Iron | 5.36mg | 2.42mg | 37% |
| Selenium | 8.9µg | 27µg | 33% |
| Calcium | 350mg | 16mg | 33% |
| Saturated fat | 0.691g | 7.548g | 31% |
| Manganese | 0.605mg | 0.01mg | 26% |
| Vitamin B3 | 0.195mg | 4.105mg | 24% |
| Fats | 4.78g | 19.17g | 22% |
| Monounsaturated fat | 1.056g | 8.175g | 18% |
| Vitamin B6 | 0.047mg | 0.283mg | 18% |
| Choline | 28.8mg | 110.2mg | 15% |
| Polyunsaturated fat | 2.699g | 0.708g | 13% |
| Calories | 76kcal | 297kcal | 11% |
| Phosphorus | 97mg | 174mg | 11% |
| Vitamin B5 | 0.068mg | 0.571mg | 10% |
| Copper | 0.193mg | 0.099mg | 10% |
| Vitamin B2 | 0.052mg | 0.171mg | 9% |
| Vitamin E | 0.01mg | 0.51mg | 3% |
| Magnesium | 30mg | 19mg | 3% |
| Potassium | 121mg | 231mg | 3% |
| Sodium | 7mg | 47mg | 2% |
| Folate | 15µg | 9µg | 2% |
| Vitamin B1 | 0.081mg | 0.059mg | 2% |
| Fiber | 0.3g | 0g | 1% |
| Vitamin K | 2.4µg | 1.8µg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 8IU | 1% |
| Carbs | 1.87g | 0g | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 0g | N/A |
| Sugar | 0.62g | 0g | N/A |
| Tryptophan | 0.12mg | 0.19mg | 0% |
| Threonine | 0.402mg | 1.156mg | 0% |
| Isoleucine | 0.435mg | 1.317mg | 0% |
| Leucine | 0.713mg | 2.302mg | 0% |
| Lysine | 0.452mg | 2.446mg | 0% |
| Methionine | 0.108mg | 0.754mg | 0% |
| Phenylalanine | 0.428mg | 1.143mg | 0% |
| Valine | 0.446mg | 1.436mg | 0% |
| Histidine | 0.221mg | 0.924mg | 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%
45%
Minerals Daily Need Coverage Score
59%
57%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 6.857g)
Which food is lower in Sugar?
Pot roast is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Pot roast is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Pot roast is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.