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  6. Tofu vs. Spread

Tofu vs. Spread — In-Depth Nutrition Comparison

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Significant differences between tofu and spread

  • Tofu has more iron, calcium, and manganese; however, spread is richer in vitamin B12, vitamin E, vitamin B3, and vitamin B1.
  • Tofu covers your daily iron needs 57% more than spread.
  • Spread has 29 times less calcium than tofu. Tofu has 350mg of calcium, while spread has 12mg.
  • Tofu contains less saturated fat.
  • Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of spread is 0.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Sandwich spread, pork, beef.

Infographic

Tofu vs Spread 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
7
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%
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +2816.7%
Contains more IronIron +578.5%
Contains more CopperCopper +48.5%
Contains more PhosphorusPhosphorus +64.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +2226.9%
Contains more ZincZinc +27.5%
~equal in Potassium ~110mg
~equal in Selenium ~9.7µg

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
3
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%
Spread
Spread
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +650%
Contains more Vitamin EVitamin E +17300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +112.3%
Contains more Vitamin B2Vitamin B2 +157.7%
Contains more Vitamin B3Vitamin B3 +787.2%
Contains more Vitamin B5Vitamin B5 +532.4%
Contains more Vitamin B6Vitamin B6 +155.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +116.3%

All nutrients comparison - raw data values

Nutrient Tofu Spread DV% diff.
Iron 5.36mg 0.79mg 57%
Vitamin B12 0µg 1.12µg 47%
Sodium 7mg 1013mg 44%
Calcium 350mg 12mg 34%
Manganese 0.605mg 0.026mg 25%
Saturated fat 0.691g 5.977g 24%
Fats 4.78g 17.34g 19%
Monounsaturated fat 1.056g 7.584g 16%
Cholesterol 0mg 38mg 13%
Vitamin E 0.01mg 1.74mg 12%
Vitamin B3 0.195mg 1.73mg 10%
Calories 76kcal 235kcal 8%
Vitamin B1 0.081mg 0.172mg 8%
Vitamin B5 0.068mg 0.43mg 7%
Copper 0.193mg 0.13mg 7%
Choline 28.8mg 62.3mg 6%
Vitamin B2 0.052mg 0.134mg 6%
Vitamin B6 0.047mg 0.12mg 6%
Phosphorus 97mg 59mg 5%
Magnesium 30mg 8mg 5%
Folate 15µg 2µg 3%
Vitamin A 26µg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Carbs 1.87g 11.94g 3%
Zinc 0.8mg 1.02mg 2%
Vitamin K 2.4µg 1.6µg 1%
Polyunsaturated fat 2.699g 2.565g 1%
Selenium 8.9µg 9.7µg 1%
Protein 8.08g 7.66g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 11.74g N/A
Potassium 121mg 110mg 0%
Sugar 0.62g 0g N/A
Fiber 0.3g 0.2g 0%
Tryptophan 0.12mg 0.082mg 0%
Threonine 0.402mg 0.334mg 0%
Isoleucine 0.435mg 0.334mg 0%
Leucine 0.713mg 0.6mg 0%
Lysine 0.452mg 0.663mg 0%
Methionine 0.108mg 0.196mg 0%
Phenylalanine 0.428mg 0.301mg 0%
Valine 0.446mg 0.356mg 0%
Histidine 0.221mg 0.279mg 0%

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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more WaterWater +40.3%
Contains more FatsFats +262.8%
Contains more CarbsCarbs +538.5%
Contains more OtherOther +286.1%
~equal in Protein ~7.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Spread
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +618.2%
~equal in Polyunsaturated fat ~2.565g

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.