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  6. Tofu vs. Table salt

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.

Infographic

Tofu vs Table salt 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% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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.
Tofu
Tofu
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 0.33% 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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
100%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Table salt
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Table salt 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Table salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Tofu
0%
Table salt
Minerals Daily Need Coverage Score
59%
Tofu
510%
Table salt

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 38751mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 0.691g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.