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  6. Tofu vs. Mayonnaise

Tofu vs. Mayonnaise — In-Depth Nutrition Comparison

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Important differences between tofu and mayonnaise

  • Tofu has more iron, calcium, manganese, copper, and selenium; however, mayonnaise has more vitamin K and vitamin E.
  • Mayonnaise's daily need coverage for vitamin K is 134% more.
  • Tofu has 86 times more manganese than mayonnaise. Tofu has 0.605mg of manganese, while mayonnaise has 0.007mg.
  • Tofu is lower in saturated fat.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Salad dressing, mayonnaise, regular.

Infographic

Tofu vs Mayonnaise 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
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +2900%
Contains more CalciumCalcium +4275%
Contains more PotassiumPotassium +505%
Contains more IronIron +2452.4%
Contains more CopperCopper +915.8%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +361.9%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +8542.9%
Contains more SeleniumSelenium +287%

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
6
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%
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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B2Vitamin B2 +173.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +487.5%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +32700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +152.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6691.7%
Contains more CholineCholine +18.8%

All nutrients comparison - raw data values

Nutrient Tofu Mayonnaise DV% diff.
Polyunsaturated fat 2.699g 44.69g 280%
Vitamin K 2.4µg 163µg 134%
Fats 4.78g 74.85g 108%
Iron 5.36mg 0.21mg 64%
Saturated fat 0.691g 11.703g 50%
Monounsaturated fat 1.056g 16.843g 39%
Calcium 350mg 8mg 34%
Calories 76kcal 680kcal 30%
Sodium 7mg 635mg 27%
Manganese 0.605mg 0.007mg 26%
Vitamin E 0.01mg 3.28mg 22%
Copper 0.193mg 0.019mg 19%
Cholesterol 0mg 42mg 14%
Protein 8.08g 0.96g 14%
Selenium 8.9µg 2.3µg 12%
Phosphorus 97mg 21mg 11%
Magnesium 30mg 1mg 7%
Zinc 0.8mg 0.15mg 6%
Vitamin B1 0.081mg 0.01mg 6%
Vitamin B12 0µg 0.12µg 5%
Folate 15µg 5µg 3%
Potassium 121mg 20mg 3%
Vitamin B2 0.052mg 0.019mg 3%
Vitamin B6 0.047mg 0.008mg 3%
Vitamin B5 0.068mg 0.172mg 2%
Vitamin A 16µg 2%
Vitamin B3 0.195mg 0mg 1%
Vitamin D 0µg 0.2µg 1%
Fiber 0.3g 0g 1%
Vitamin D 0IU 7IU 1%
Choline 28.8mg 34.2mg 1%
Vitamin C 0.1mg 0mg 0%
Carbs 1.87g 0.57g 0%
Net carbs 1.57g 0.57g N/A
Sugar 0.62g 0.57g N/A
Trans fat 0g 0.187g N/A
Tryptophan 0.12mg 0.017mg 0%
Threonine 0.402mg 0.055mg 0%
Isoleucine 0.435mg 0.065mg 0%
Leucine 0.713mg 0.095mg 0%
Lysine 0.452mg 0.072mg 0%
Methionine 0.108mg 0.035mg 0%
Phenylalanine 0.428mg 0.057mg 0%
Valine 0.446mg 0.074mg 0%
Histidine 0.221mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +741.7%
Contains more CarbsCarbs +228.1%
Contains more WaterWater +290.5%
Contains more FatsFats +1465.9%
Contains more OtherOther +173.6%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +1495%
Contains more Poly. FatPolyunsaturated fat +1555.8%

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.