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  6. Tofu vs. Béchamel sauce

Tofu vs. Béchamel sauce — In-Depth Nutrition Comparison

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Differences between tofu and béchamel sauce

  • Tofu has more calcium, manganese, copper, iron, selenium, phosphorus, zinc, and magnesium, while béchamel sauce has more vitamin B12.
  • Tofu's daily need coverage for calcium is 56% higher.
  • Béchamel sauce contains 49 times less manganese than tofu. Tofu contains 1.181mg of manganese, while béchamel sauce contains 0.024mg.
  • The amount of sodium in tofu is lower.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Sauce, homemade, white, thin.

Infographic

Tofu vs Béchamel sauce 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
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +286.7%
Contains more CalciumCalcium +442.1%
Contains more PotassiumPotassium +45.4%
Contains more IronIron +1166.7%
Contains more CopperCopper +2807.7%
Contains more ZincZinc +273.8%
Contains more PhosphorusPhosphorus +88.1%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +4820.8%
Contains more SeleniumSelenium +427.3%

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
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin B1Vitamin B1 +187.3%
Contains more Vitamin B3Vitamin B3 +46%
Contains more Vitamin B6Vitamin B6 +124.4%
Contains more FolateFolate +222.2%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +80.4%
Contains more Vitamin B5Vitamin B5 +154.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Béchamel sauce DV% diff.
Calcium 683mg 126mg 56%
Manganese 1.181mg 0.024mg 50%
Copper 0.378mg 0.013mg 41%
Iron 2.66mg 0.21mg 31%
Protein 17.27g 3.77g 27%
Selenium 17.4µg 3.3µg 26%
Polyunsaturated fat 4.921g 1.586g 22%
Sodium 14mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Phosphorus 190mg 101mg 13%
Magnesium 58mg 15mg 10%
Zinc 1.57mg 0.42mg 10%
Vitamin B1 0.158mg 0.055mg 9%
Fiber 2.3g 0.1g 9%
Vitamin A 73µg 8%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B2 0.102mg 0.184mg 6%
Folate 29µg 9µg 5%
Vitamin B5 0.133mg 0.339mg 4%
Saturated fat 1.261g 2.152g 4%
Vitamin B6 0.092mg 0.041mg 4%
Choline 14.1mg 3%
Cholesterol 0mg 8mg 3%
Fats 8.72g 6.73g 3%
Monounsaturated fat 1.925g 2.67g 2%
Calories 144kcal 105kcal 2%
Potassium 237mg 163mg 2%
Carbs 2.78g 7.4g 2%
Vitamin B3 0.381mg 0.261mg 1%
Vitamin E 0.17mg 1%
Vitamin K 0.6µg 1%
Vitamin C 0.2mg 0.8mg 1%
Net carbs 0.48g 7.3g N/A
Sugar 4.78g N/A
Tryptophan 0.235mg 0.046mg 0%
Threonine 0.785mg 0.147mg 0%
Isoleucine 0.849mg 0.198mg 0%
Leucine 1.392mg 0.32mg 0%
Lysine 0.883mg 0.259mg 0%
Methionine 0.211mg 0.082mg 0%
Phenylalanine 0.835mg 0.157mg 0%
Valine 0.87mg 0.219mg 0%
Histidine 0.431mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more ProteinProtein +358.1%
Contains more FatsFats +29.6%
Contains more CarbsCarbs +166.2%
Contains more WaterWater +15.5%
~equal in Other ~1.44g

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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -41.4%
Contains more Poly. FatPolyunsaturated fat +210.3%
Contains more Mono. FatMonounsaturated fat +38.7%

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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

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.