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  6. Tofu vs. Tortilla

Tofu vs. Tortilla — In-Depth Nutrition Comparison

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Significant differences between tofu and tortilla

  • Tofu has more calcium, iron, manganese, and copper; however, tortilla is richer in vitamin B3, vitamin B1, folate, selenium, and fiber.
  • Tofu covers your daily calcium needs 28% more than tortilla.
  • Tortilla has 2 times less manganese than tofu. Tofu has 0.605mg of manganese, while tortilla has 0.268mg.
  • Tofu contains less sodium.
  • Tortilla has a higher glycemic index. The glycemic index of tortilla is 52, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Tortilla, includes plain, and from mutton sandwich (Navajo).

Infographic

Tofu vs Tortilla infographic
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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.
Tofu
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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +15.2%
Contains more IronIron +40.7%
Contains more CopperCopper +89.2%
Contains more ZincZinc +150%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +125.7%
Contains more PhosphorusPhosphorus +50.5%
Contains more SeleniumSelenium +86.5%

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% 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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B1Vitamin B1 +356.8%
Contains more Vitamin B2Vitamin B2 +119.2%
Contains more Vitamin B3Vitamin B3 +2015.4%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more FolateFolate +553.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Tofu Tortilla DV% diff.
Calcium 350mg 70mg 28%
Vitamin B3 0.195mg 4.125mg 25%
Vitamin B1 0.081mg 0.37mg 24%
Folate 15µg 98µg 21%
Sodium 7mg 482mg 21%
Iron 5.36mg 3.81mg 19%
Starch 43.02g 18%
Carbs 1.87g 49.94g 16%
Polyunsaturated fat 2.699g 0.391g 15%
Manganese 0.605mg 0.268mg 15%
Selenium 8.9µg 16.6µg 14%
Copper 0.193mg 0.102mg 10%
Calories 76kcal 237kcal 8%
Fiber 0.3g 2.4g 8%
Phosphorus 97mg 146mg 7%
Fats 4.78g 0.95g 6%
Choline 28.8mg 5%
Vitamin B2 0.052mg 0.114mg 5%
Zinc 0.8mg 0.32mg 4%
Magnesium 30mg 19mg 3%
Protein 8.08g 7.28g 2%
Vitamin B5 0.068mg 0.17mg 2%
Vitamin K 2.4µg 0.4µg 2%
Saturated fat 0.691g 0.296g 2%
Monounsaturated fat 1.056g 0.185g 2%
Vitamin B6 0.047mg 0.06mg 1%
Vitamin E 0.01mg 0.19mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 47.54g N/A
Potassium 121mg 105mg 0%
Sugar 0.62g 2.75g N/A
Tryptophan 0.12mg 0.06mg 0%
Threonine 0.402mg 0.182mg 0%
Isoleucine 0.435mg 0.286mg 0%
Leucine 0.713mg 0.53mg 0%
Lysine 0.452mg 0.157mg 0%
Methionine 0.108mg 0.122mg 0%
Phenylalanine 0.428mg 0.375mg 0%
Valine 0.446mg 0.326mg 0%
Histidine 0.221mg 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
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% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more FatsFats +403.2%
Contains more WaterWater +111.6%
Contains more CarbsCarbs +2570.6%
Contains more OtherOther +159.7%
~equal in Protein ~7.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated fat +470.8%
Contains more Poly. FatPolyunsaturated fat +590.3%
Contains less Sat. FatSaturated fat -57.2%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.