Tofu vs. Table salt — In-Depth Nutrition Comparison
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The main differences between tofu and table salt
- Tofu is richer than table salt in iron, calcium, manganese, copper, selenium, phosphorus, magnesium, vitamin B1, and zinc.
- Daily need coverage for sodium for table salt is 1685% higher.
- Tofu contains less sodium.
- Table salt has a lower glycemic index than tofu.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Salt, table.
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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 | +2900% |
| Contains more CalciumCalcium | +1358.3% |
| Contains more PotassiumPotassium | +1412.5% |
| Contains more IronIron | +1524.2% |
| Contains more CopperCopper | +543.3% |
| Contains more ZincZinc | +700% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +505% |
| Contains more SeleniumSelenium | +8800% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 7mg | 38758mg | 1685% |
| Iron | 5.36mg | 0.33mg | 63% |
| Calcium | 350mg | 24mg | 33% |
| Manganese | 0.605mg | 0.1mg | 22% |
| Polyunsaturated fat | 2.699g | 0g | 18% |
| Copper | 0.193mg | 0.03mg | 18% |
| Selenium | 8.9µg | 0.1µg | 16% |
| Protein | 8.08g | 0g | 16% |
| Phosphorus | 97mg | 0mg | 14% |
| Vitamin B1 | 0.081mg | 0mg | 7% |
| Magnesium | 30mg | 1mg | 7% |
| Fats | 4.78g | 0g | 7% |
| Zinc | 0.8mg | 0.1mg | 6% |
| Choline | 28.8mg | 0mg | 5% |
| Vitamin B2 | 0.052mg | 0mg | 4% |
| Folate | 15µg | 0µg | 4% |
| Vitamin B6 | 0.047mg | 0mg | 4% |
| Calories | 76kcal | 0kcal | 4% |
| Monounsaturated fat | 1.056g | 0g | 3% |
| Potassium | 121mg | 8mg | 3% |
| Saturated fat | 0.691g | 0g | 3% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Vitamin B3 | 0.195mg | 0mg | 1% |
| Vitamin B5 | 0.068mg | 0mg | 1% |
| Carbs | 1.87g | 0g | 1% |
| Fiber | 0.3g | 0g | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 0g | N/A |
| Sugar | 0.62g | 0g | N/A |
| Vitamin E | 0.01mg | 0mg | 0% |
| Tryptophan | 0.12mg | 0mg | 0% |
| Threonine | 0.402mg | 0mg | 0% |
| Isoleucine | 0.435mg | 0mg | 0% |
| Leucine | 0.713mg | 0mg | 0% |
| Lysine | 0.452mg | 0mg | 0% |
| Methionine | 0.108mg | 0mg | 0% |
| Phenylalanine | 0.428mg | 0mg | 0% |
| Valine | 0.446mg | 0mg | 0% |
| Histidine | 0.221mg | 0mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
0 g
Fats:
0 g
Carbs:
0 g
Water:
0.2 g
Other:
99.8 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +42175% |
| Contains more OtherOther | +13761.1% |