Tofu vs. Salsa — In-Depth Nutrition Comparison
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A recap on differences between tofu and salsa
- Tofu is higher in iron, calcium, selenium, copper, phosphorus, and zinc, yet salsa is higher in vitamin A, vitamin B6, and vitamin B3.
- Tofu covers your daily iron needs 39% more than salsa.
- Tofu contains 29 times more calcium than salsa. While tofu contains 350mg of calcium, salsa contains only 12mg.
- The amount of sodium in tofu is lower.
Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and USDA Commodity, salsa.
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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 | +87.5% |
| Contains more CalciumCalcium | +2816.7% |
| Contains more IronIron | +139.3% |
| Contains more CopperCopper | +101% |
| Contains more ZincZinc | +370.6% |
| Contains more PhosphorusPhosphorus | +223.3% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +2125% |
| Contains more PotassiumPotassium | +123.1% |
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 | +62% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +3900% |
| Contains more Vitamin B3Vitamin B3 | +453.8% |
| Contains more Vitamin B6Vitamin B6 | +217% |
| Contains more FolateFolate | +26.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 2.24mg | 39% |
| Calcium | 350mg | 12mg | 34% |
| Manganese | 0.605mg | 26% | |
| Sodium | 7mg | 430mg | 18% |
| Polyunsaturated fat | 2.699g | 0.107g | 17% |
| Selenium | 8.9µg | 0.4µg | 15% |
| Protein | 8.08g | 1.5g | 13% |
| Copper | 0.193mg | 0.096mg | 11% |
| Phosphorus | 97mg | 30mg | 10% |
| Vitamin B6 | 0.047mg | 0.149mg | 8% |
| Fats | 4.78g | 0.2g | 7% |
| Vitamin B3 | 0.195mg | 1.08mg | 6% |
| Zinc | 0.8mg | 0.17mg | 6% |
| Choline | 28.8mg | 5% | |
| Fiber | 0.3g | 1.4g | 4% |
| Potassium | 121mg | 270mg | 4% |
| Vitamin C | 0.1mg | 4mg | 4% |
| Saturated fat | 0.691g | 0.029g | 3% |
| Vitamin A | 28µg | 3% | |
| Magnesium | 30mg | 16mg | 3% |
| Monounsaturated fat | 1.056g | 0.016g | 3% |
| Vitamin B1 | 0.081mg | 0.05mg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Calories | 76kcal | 36kcal | 2% |
| Vitamin B2 | 0.052mg | 0.03mg | 2% |
| Carbs | 1.87g | 7g | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Folate | 15µg | 19µg | 1% |
| Net carbs | 1.57g | 5.6g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| 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 | +438.7% |
| Contains more FatsFats | +2290% |
| Contains more CarbsCarbs | +274.3% |
| Contains more OtherOther | +122.2% |
~equal in
Water
~89.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6500% |
| Contains more Poly. FatPolyunsaturated fat | +2422.4% |
| Contains less Sat. FatSaturated fat | -95.8% |