Tofu vs. Balsamic vinegar — In-Depth Nutrition Comparison
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A recap on differences between tofu and balsamic vinegar
- Tofu is higher than balsamic vinegar in calcium, manganese, copper, phosphorus, iron, zinc, and magnesium.
- Tofu covers your daily calcium needs 66% more than balsamic vinegar.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Vinegar, balsamic.
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.
| Contains more MagnesiumMagnesium | +383.3% |
| Contains more CalciumCalcium | +2429.6% |
| Contains more PotassiumPotassium | +111.6% |
| Contains more IronIron | +269.4% |
| Contains more CopperCopper | +1353.8% |
| Contains more ZincZinc | +1862.5% |
| Contains more PhosphorusPhosphorus | +900% |
| Contains less SodiumSodium | -39.1% |
| Contains more ManganeseManganese | +801.5% |
| Contains more SeleniumSelenium | +∞% |
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 CVitamin C | +∞% |
| 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 FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
0.49 g
Fats:
0 g
Carbs:
17.03 g
Water:
76.45 g
Other:
6.03 g
| Contains more ProteinProtein | +3424.5% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +512.6% |
| Contains more OtherOther | +330.7% |
~equal in
Water
~76.45g
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 683mg | 27mg | 66% |
| Manganese | 1.181mg | 0.131mg | 46% |
| Copper | 0.378mg | 0.026mg | 39% |
| Protein | 17.27g | 0.49g | 34% |
| Polyunsaturated fat | 4.921g | 33% | |
| Selenium | 17.4µg | 32% | |
| Iron | 2.66mg | 0.72mg | 24% |
| Phosphorus | 190mg | 19mg | 24% |
| Zinc | 1.57mg | 0.08mg | 14% |
| Vitamin B1 | 0.158mg | 13% | |
| Fats | 8.72g | 0g | 13% |
| Magnesium | 58mg | 12mg | 11% |
| Fructose | 7.38g | 9% | |
| Fiber | 2.3g | 9% | |
| Vitamin B2 | 0.102mg | 8% | |
| Folate | 29µg | 7% | |
| Vitamin B6 | 0.092mg | 7% | |
| Saturated fat | 1.261g | 0g | 6% |
| Monounsaturated fat | 1.925g | 5% | |
| Carbs | 2.78g | 17.03g | 5% |
| Potassium | 237mg | 112mg | 4% |
| Calories | 144kcal | 88kcal | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin B3 | 0.381mg | 2% | |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 17.03g | N/A |
| Sugar | 14.95g | N/A | |
| Sodium | 14mg | 23mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
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
9%
0%
Minerals Daily Need Coverage Score
87%
9%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 14.95g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 35)
Which food is cheaper?
Tofu is cheaper (difference - $4)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu is relatively richer in vitamins
Which food is lower in Cholesterol?
Balsamic vinegar is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Balsamic vinegar is lower in Saturated fat (difference - 1.261g)