Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Tofu

Tofu vs. Tofu — In-Depth Nutrition Comparison

Compare

Summary of differences between tofu and tofu

  • Tofu has more iron; however, tofu is higher in calcium, manganese, copper, selenium, phosphorus, fiber, zinc, magnesium, and vitamin B1.
  • Tofu covers your daily need for iron 34% more than tofu.
  • Tofu has 2 times more Iron than tofu. While tofu has 5.36mg of Iron, tofu has only 2.66mg.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Tofu vs Tofu 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
2
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%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more IronIron +101.5%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +93.3%
Contains more CalciumCalcium +95.1%
Contains more PotassiumPotassium +95.9%
Contains more CopperCopper +95.9%
Contains more ZincZinc +96.3%
Contains more PhosphorusPhosphorus +95.9%
Contains more ManganeseManganese +95.2%
Contains more SeleniumSelenium +95.5%

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.
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% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Tofu
Tofu
8
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +95.3%
Contains more Vitamin B1Vitamin B1 +95.1%
Contains more Vitamin B2Vitamin B2 +96.2%
Contains more Vitamin B3Vitamin B3 +95.4%
Contains more Vitamin B5Vitamin B5 +95.6%
Contains more Vitamin B6Vitamin B6 +95.7%
Contains more FolateFolate +93.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more WaterWater +21.1%
Contains more ProteinProtein +113.7%
Contains more FatsFats +82.4%
Contains more CarbsCarbs +48.7%
Contains more OtherOther +94.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated Fat: Sat. Fat 0.691 g
Monounsaturated Fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated Fat -45.2%
Contains more Mono. FatMonounsaturated Fat +82.3%
Contains more Poly. FatPolyunsaturated fat +82.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Tofu Opinion
Calories 76kcal 144kcal Tofu
Protein 8.08g 17.27g Tofu
Fats 4.78g 8.72g Tofu
Vitamin C 0.1mg 0.2mg Tofu
Net carbs 1.57g 0.48g Tofu
Carbs 1.87g 2.78g Tofu
Magnesium 30mg 58mg Tofu
Calcium 350mg 683mg Tofu
Potassium 121mg 237mg Tofu
Iron 5.36mg 2.66mg Tofu
Sugar 0.62g Tofu
Fiber 0.3g 2.3g Tofu
Copper 0.193mg 0.378mg Tofu
Zinc 0.8mg 1.57mg Tofu
Phosphorus 97mg 190mg Tofu
Sodium 7mg 14mg Tofu
Vitamin A 85IU 166IU Tofu
Vitamin E 0.01mg Tofu
Manganese 0.605mg 1.181mg Tofu
Selenium 8.9µg 17.4µg Tofu
Vitamin B1 0.081mg 0.158mg Tofu
Vitamin B2 0.052mg 0.102mg Tofu
Vitamin B3 0.195mg 0.381mg Tofu
Vitamin B5 0.068mg 0.133mg Tofu
Vitamin B6 0.047mg 0.092mg Tofu
Vitamin K 2.4µg Tofu
Folate 15µg 29µg Tofu
Choline 28.8mg Tofu
Saturated Fat 0.691g 1.261g Tofu
Monounsaturated Fat 1.056g 1.925g Tofu
Polyunsaturated fat 2.699g 4.921g Tofu
Tryptophan 0.12mg 0.235mg Tofu
Threonine 0.402mg 0.785mg Tofu
Isoleucine 0.435mg 0.849mg Tofu
Leucine 0.713mg 1.392mg Tofu
Lysine 0.452mg 0.883mg Tofu
Methionine 0.108mg 0.211mg Tofu
Phenylalanine 0.428mg 0.835mg Tofu
Valine 0.446mg 0.87mg Tofu
Histidine 0.221mg 0.431mg Tofu

Which food is preferable for your diet?

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

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
7%
Tofu
10%
Tofu
Minerals Daily Need Coverage Score
59%
Tofu
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.57g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.