Tofu vs. Taco — In-Depth Nutrition Comparison
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How are tofu and taco different?
- Tofu is higher in iron, calcium, manganese, and copper; however, taco is richer in vitamin B12, fiber, phosphorus, and vitamin K.
- Daily need coverage for iron for tofu is 52% higher.
- Tofu contains 4 times more calcium than taco. While tofu contains 350mg of calcium, taco contains only 89mg.
- Tofu has less saturated fat.
- Tofu has a lower glycemic index (15) than taco (39).
Tofu, raw, regular, prepared with calcium sulfate and Fast foods, taco with beef, cheese and lettuce, hard shell are the varieties used in this article.
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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 CalciumCalcium | +293.3% |
| Contains more IronIron | +350.4% |
| Contains more CopperCopper | +150.6% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +143% |
| Contains more PotassiumPotassium | +72.7% |
| Contains more ZincZinc | +118.8% |
| Contains more PhosphorusPhosphorus | +83.5% |
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 B1Vitamin B1 | +62% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +300% |
| Contains more Vitamin EVitamin E | +5900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B3Vitamin B3 | +746.2% |
| Contains more Vitamin B6Vitamin B6 | +91.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +537.5% |
| Contains more FolateFolate | +26.7% |
| Contains more CholineCholine | +11.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +48.3% |
| Contains more FatsFats | +165.7% |
| Contains more CarbsCarbs | +961.5% |
| Contains more OtherOther | +118.1% |
~equal in
Protein
~8.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.2% |
| Contains more Mono. FatMonounsaturated fat | +317.7% |
| Contains more Poly. FatPolyunsaturated fat | +12.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.36mg | 1.19mg | 52% |
| Vitamin B12 | 0µg | 0.93µg | 39% |
| Calcium | 350mg | 89mg | 26% |
| Sodium | 7mg | 397mg | 17% |
| Saturated fat | 0.691g | 4.384g | 17% |
| Manganese | 0.605mg | 0.249mg | 15% |
| Fiber | 0.3g | 3.9g | 14% |
| Copper | 0.193mg | 0.077mg | 13% |
| Fats | 4.78g | 12.7g | 12% |
| Phosphorus | 97mg | 178mg | 12% |
| Vitamin K | 2.4µg | 15.3µg | 11% |
| Zinc | 0.8mg | 1.75mg | 9% |
| Vitamin B3 | 0.195mg | 1.65mg | 9% |
| Cholesterol | 0mg | 28mg | 9% |
| Monounsaturated fat | 1.056g | 4.411g | 8% |
| Calories | 76kcal | 226kcal | 8% |
| Starch | 14.78g | 6% | |
| Carbs | 1.87g | 19.85g | 6% |
| Vitamin E | 0.01mg | 0.6mg | 4% |
| Potassium | 121mg | 209mg | 3% |
| Vitamin B1 | 0.081mg | 0.05mg | 3% |
| Vitamin B6 | 0.047mg | 0.09mg | 3% |
| Protein | 8.08g | 8.86g | 2% |
| Vitamin A | 20µg | 2% | |
| Polyunsaturated fat | 2.699g | 3.042g | 2% |
| Folate | 15µg | 19µg | 1% |
| Choline | 28.8mg | 32mg | 1% |
| Vitamin B5 | 0.068mg | 1% | |
| Vitamin B2 | 0.052mg | 0.06mg | 1% |
| Selenium | 8.9µg | 9.2µg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Vitamin C | 0.1mg | 0.4mg | 0% |
| Net carbs | 1.57g | 15.95g | N/A |
| Magnesium | 30mg | 32mg | 0% |
| Sugar | 0.62g | 0.9g | N/A |
| Trans fat | 0g | 0.467g | N/A |
| 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% | |
| Fructose | 0.3g | 0% | |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 2.708g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
22%
Minerals Daily Need Coverage Score
59%
40%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 390mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 3.693g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Taco is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.