Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tofu vs. Taco salad — In-Depth Nutrition Comparison

Compare

Significant differences between tofu and taco salad

  • Tofu has more iron, calcium, manganese, selenium, and copper; however, taco salad is richer in vitamin B12, vitamin B5, and vitamin B2.
  • Tofu covers your daily iron needs 53% more than taco salad.
  • Taco salad has 4 times less selenium than tofu. Tofu has 8.9µg of selenium, while taco salad has 2.2µg.
  • Tofu contains less saturated fat.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Fast foods, taco salad.

Infographic

Tofu vs Taco salad 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
8
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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +260.8%
Contains more IronIron +366.1%
Contains more CopperCopper +70.8%
Contains more PhosphorusPhosphorus +34.7%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +262.3%
Contains more SeleniumSelenium +304.5%
Contains more PotassiumPotassium +73.6%
Contains more ZincZinc +70%

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
4
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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +23.6%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +535.9%
Contains more Vitamin B5Vitamin B5 +900%
Contains more Vitamin B6Vitamin B6 +134%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +180%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +21%
Contains more WaterWater +16.9%
Contains more FatsFats +56.1%
Contains more CarbsCarbs +536.9%
Contains more OtherOther +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -79.9%
Contains more Poly. FatPolyunsaturated fat +205.7%
Contains more Mono. FatMonounsaturated fat +146.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Taco salad DV% diff.
Iron 5.36mg 1.15mg 53%
Calcium 350mg 97mg 25%
Manganese 0.605mg 0.167mg 19%
Sodium 7mg 385mg 16%
Saturated fat 0.691g 3.446g 13%
Vitamin B12 0µg 0.32µg 13%
Vitamin B5 0.068mg 0.68mg 12%
Selenium 8.9µg 2.2µg 12%
Polyunsaturated fat 2.699g 0.883g 12%
Vitamin B2 0.052mg 0.18mg 10%
Copper 0.193mg 0.113mg 9%
Folate 15µg 42µg 7%
Cholesterol 0mg 22mg 7%
Vitamin B3 0.195mg 1.24mg 7%
Vitamin B6 0.047mg 0.11mg 5%
Zinc 0.8mg 1.36mg 5%
Monounsaturated fat 1.056g 2.606g 4%
Phosphorus 97mg 72mg 4%
Fats 4.78g 7.46g 4%
Calories 76kcal 141kcal 3%
Vitamin B1 0.081mg 0.05mg 3%
Protein 8.08g 6.68g 3%
Potassium 121mg 210mg 3%
Carbs 1.87g 11.91g 3%
Vitamin K 2.4µg 2%
Vitamin C 0.1mg 1.8mg 2%
Magnesium 30mg 26mg 1%
Choline 28.8mg 23.3mg 1%
Fiber 0.3g 1%
Net carbs 1.57g 11.91g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.075mg 0%
Threonine 0.402mg 0.254mg 0%
Isoleucine 0.435mg 0.311mg 0%
Leucine 0.713mg 0.549mg 0%
Lysine 0.452mg 0.486mg 0%
Methionine 0.108mg 0.145mg 0%
Phenylalanine 0.428mg 0.277mg 0%
Valine 0.446mg 0.343mg 0%
Histidine 0.221mg 0.201mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Taco salad
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
18%
Taco salad
Minerals Daily Need Coverage Score
59%
Tofu
30%
Taco salad

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 378mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 2.755g)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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

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.