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  6. Tofu vs. Caesar salad

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 of 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.

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
:
3
Caesar salad
Caesar salad
Contains more Calcium +193.1%
Contains more Iron +13.7%
Contains more Magnesium +107.1%
Contains more Potassium +39.4%
Contains less Sodium -96.9%
Contains more Copper +200%
Contains more Manganese +267.9%
Contains more Phosphorus +21.6%
Contains more Selenium +80.5%
Equal in Zinc - 1.61
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Caesar salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 88% 20% 99% 15% 60% 44% 42% 42% 172%
Contains more Calcium +193.1%
Contains more Iron +13.7%
Contains more Magnesium +107.1%
Contains more Potassium +39.4%
Contains less Sodium -96.9%
Contains more Copper +200%
Contains more Manganese +267.9%
Contains more Phosphorus +21.6%
Contains more Selenium +80.5%
Equal in Zinc - 1.61

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
:
8
Caesar salad
Caesar salad
Contains more Vitamin C +∞%
Contains more Vitamin A +116.9%
Contains more Vitamin B1 +138.6%
Contains more Vitamin B2 +191.2%
Contains more Vitamin B3 +749.6%
Contains more Vitamin B5 +236.1%
Contains more Vitamin B12 +∞%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Caesar salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 13% 0% 0% 95% 69% 61% 27% 0% 0% 50% 15%
Contains more Vitamin C +∞%
Contains more Vitamin A +116.9%
Contains more Vitamin B1 +138.6%
Contains more Vitamin B2 +191.2%
Contains more Vitamin B3 +749.6%
Contains more Vitamin B5 +236.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Caesar salad
Caesar salad
Contains more Protein +29%
Contains more Water +60.9%
Contains more Carbs +1033.1%
Contains more Other +55.7%
Equal in Fats - 9.54
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Caesar salad
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 Protein +29%
Contains more Water +60.9%
Contains more Carbs +1033.1%
Contains more Other +55.7%
Equal in Fats - 9.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Caesar salad
Caesar salad
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +236.8%
Contains more Monounsaturated Fat +23.6%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Caesar salad
52% 30% 18%
Saturated Fat: 4.206 g
Monounsaturated Fat: 2.38 g
Polyunsaturated fat: 1.461 g
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +236.8%
Contains more Monounsaturated Fat +23.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Caesar salad
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Caesar salad Opinion
Net carbs 0.48g 29.8g Caesar salad
Protein 17.27g 13.39g Tofu
Fats 8.72g 9.54g Caesar salad
Carbs 2.78g 31.5g Caesar salad
Calories 144kcal 265kcal Caesar salad
Starch 25.29g Caesar salad
Fructose 1.13g Caesar salad
Sugar 4.02g Tofu
Fiber 2.3g 1.7g Tofu
Calcium 683mg 233mg Tofu
Iron 2.66mg 2.34mg Tofu
Magnesium 58mg 28mg Tofu
Phosphorus 190mg 231mg Caesar salad
Potassium 237mg 170mg Tofu
Sodium 14mg 454mg Tofu
Zinc 1.57mg 1.61mg Caesar salad
Copper 0.378mg 0.126mg Tofu
Manganese 1.181mg 0.321mg Tofu
Selenium 17.4µg 31.4µg Caesar salad
Vitamin A 166IU 360IU Caesar salad
Vitamin A RAE 78µg Caesar salad
Vitamin E 0.61mg Caesar salad
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.377mg Caesar salad
Vitamin B2 0.102mg 0.297mg Caesar salad
Vitamin B3 0.381mg 3.237mg Caesar salad
Vitamin B5 0.133mg 0.447mg Caesar salad
Vitamin B6 0.092mg Tofu
Folate 29µg Tofu
Vitamin B12 0µg 0.4µg Caesar salad
Vitamin K 5.9µg Caesar salad
Tryptophan 0.235mg 0.15mg Tofu
Threonine 0.785mg 0.393mg Tofu
Isoleucine 0.849mg 0.547mg Tofu
Leucine 1.392mg 1.137mg Tofu
Lysine 0.883mg 0.523mg Tofu
Methionine 0.211mg 0.3mg Caesar salad
Phenylalanine 0.835mg 0.717mg Tofu
Valine 0.87mg 0.7mg Tofu
Histidine 0.431mg 0.36mg Tofu
Cholesterol 0mg 24mg Tofu
Saturated Fat 1.261g 4.206g Tofu
Monounsaturated Fat 1.925g 2.38g Caesar salad
Polyunsaturated fat 4.921g 1.461g Tofu
Omega-3 - ALA 0.155g Caesar salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Caesar salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Tofu
29%
Caesar salad
Minerals Daily Need Coverage Score
87%
Tofu
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 440mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.945g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Caesar salad
Caesar salad is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.