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Tofu vs. Caesar salad — In-Depth Nutrition Comparison

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Summary of differences between tofu and caesar salad

  • Tofu has more calcium, manganese, and copper; however, caesar salad is higher in selenium, vitamin B1, vitamin B3, vitamin B12, and vitamin B2.
  • Tofu covers your daily need for calcium, 45% more than caesar salad.
  • Tofu has 4 times more manganese than caesar salad. While tofu has 1.181mg of manganese, caesar salad has only 0.321mg.
  • Tofu has less saturated fat.
  • The glycemic index of caesar salad is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Tofu vs Caesar salad 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
7
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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +193.1%
Contains more PotassiumPotassium +39.4%
Contains more IronIron +13.7%
Contains more CopperCopper +200%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +267.9%
Contains more PhosphorusPhosphorus +21.6%
Contains more SeleniumSelenium +80.5%
~equal in Zinc ~1.61mg

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 0.67% 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 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +138.6%
Contains more Vitamin B2Vitamin B2 +191.2%
Contains more Vitamin B3Vitamin B3 +749.6%
Contains more Vitamin B5Vitamin B5 +236.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Caesar salad DV% diff.
Calcium 683mg 233mg 45%
Manganese 1.181mg 0.321mg 37%
Copper 0.378mg 0.126mg 28%
Selenium 17.4µg 31.4µg 25%
Polyunsaturated fat 4.921g 1.461g 23%
Sodium 14mg 454mg 19%
Vitamin B3 0.381mg 3.237mg 18%
Vitamin B1 0.158mg 0.377mg 18%
Vitamin B12 0µg 0.4µg 17%
Vitamin B2 0.102mg 0.297mg 15%
Saturated fat 1.261g 4.206g 13%
Carbs 2.78g 31.5g 10%
Starch 25.29g 10%
Vitamin A 78µg 9%
Cholesterol 0mg 24mg 8%
Protein 17.27g 13.39g 8%
Magnesium 58mg 28mg 7%
Folate 29µg 7%
Vitamin B6 0.092mg 7%
Vitamin B5 0.133mg 0.447mg 6%
Calories 144kcal 265kcal 6%
Phosphorus 190mg 231mg 6%
Vitamin K 5.9µg 5%
Vitamin E 0.61mg 4%
Iron 2.66mg 2.34mg 4%
Fiber 2.3g 1.7g 2%
Potassium 237mg 170mg 2%
Monounsaturated fat 1.925g 2.38g 1%
Fructose 1.13g 1%
Fats 8.72g 9.54g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 29.8g N/A
Sugar 4.02g N/A
Zinc 1.57mg 1.61mg 0%
Tryptophan 0.235mg 0.15mg 0%
Threonine 0.785mg 0.393mg 0%
Isoleucine 0.849mg 0.547mg 0%
Leucine 1.392mg 1.137mg 0%
Lysine 0.883mg 0.523mg 0%
Methionine 0.211mg 0.3mg 0%
Phenylalanine 0.835mg 0.717mg 0%
Valine 0.87mg 0.7mg 0%
Histidine 0.431mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more ProteinProtein +29%
Contains more WaterWater +60.9%
Contains more CarbsCarbs +1033.1%
Contains more OtherOther +55.7%
~equal in Fats ~9.54g

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -70%
Contains more Poly. FatPolyunsaturated fat +236.8%
Contains more Mono. FatMonounsaturated fat +23.6%

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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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.