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Tofu vs. Butter — In-Depth Nutrition Comparison

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Differences between tofu and butter

  • Tofu has more calcium, manganese, copper, iron, selenium, phosphorus, and zinc, while butter has more vitamin A.
  • Butter's daily need coverage for saturated fat is 246% higher.
  • Butter contains 295 times less manganese than tofu. Tofu contains 1.181mg of manganese, while butter contains 0.004mg.
  • The amount of saturated fat in tofu is lower.
  • Butter has a lower glycemic index. The glycemic index of butter is 0, while the glycemic index of tofu is 15.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Butter, without salt.

Infographic

Tofu vs Butter 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
9
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%
Butter
Butter
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +2800%
Contains more CalciumCalcium +2745.8%
Contains more PotassiumPotassium +887.5%
Contains more IronIron +13200%
Contains more CopperCopper +2262.5%
Contains more ZincZinc +1644.4%
Contains more PhosphorusPhosphorus +691.7%
Contains more ManganeseManganese +29425%
Contains more SeleniumSelenium +1640%
Contains less SodiumSodium -21.4%

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
7
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% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Butter
Butter
5
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3060%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +807.1%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin B6Vitamin B6 +2966.7%
Contains more FolateFolate +866.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Butter DV% diff.
Saturated fat 1.261g 50.489g 224%
Fats 8.72g 81.11g 111%
Vitamin A 684µg 76%
Cholesterol 0mg 215mg 72%
Calcium 683mg 24mg 66%
Monounsaturated fat 1.925g 23.43g 54%
Manganese 1.181mg 0.004mg 51%
Copper 0.378mg 0.016mg 40%
Iron 2.66mg 0.02mg 33%
Protein 17.27g 0.85g 33%
Selenium 17.4µg 1µg 30%
Calories 144kcal 717kcal 29%
Phosphorus 190mg 24mg 24%
Vitamin E 2.32mg 15%
Vitamin B1 0.158mg 0.005mg 13%
Magnesium 58mg 2mg 13%
Zinc 1.57mg 0.09mg 13%
Polyunsaturated fat 4.921g 3.01g 13%
Fiber 2.3g 0g 9%
Folate 29µg 3µg 7%
Vitamin B6 0.092mg 0.003mg 7%
Vitamin B12 0µg 0.17µg 7%
Vitamin K 7µg 6%
Potassium 237mg 24mg 6%
Vitamin B2 0.102mg 0.034mg 5%
Choline 18.8mg 3%
Vitamin B3 0.381mg 0.042mg 2%
Carbs 2.78g 0.06g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0.06g N/A
Sugar 0.06g N/A
Sodium 14mg 11mg 0%
Vitamin B5 0.133mg 0.11mg 0%
Tryptophan 0.235mg 0.012mg 0%
Threonine 0.785mg 0.038mg 0%
Isoleucine 0.849mg 0.051mg 0%
Leucine 1.392mg 0.083mg 0%
Lysine 0.883mg 0.067mg 0%
Methionine 0.211mg 0.021mg 0%
Phenylalanine 0.835mg 0.041mg 0%
Valine 0.87mg 0.057mg 0%
Histidine 0.431mg 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +1931.8%
Contains more CarbsCarbs +4533.3%
Contains more WaterWater +289.2%
Contains more OtherOther +3400%
Contains more FatsFats +830.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Butter
Butter
1
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Poly. FatPolyunsaturated fat +63.5%
Contains more Mono. FatMonounsaturated fat +1117.1%

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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/172475/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.