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  6. Tofu vs. Club sandwich

Tofu vs. Club sandwich — In-Depth Nutrition Comparison

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What are the differences between tofu and club sandwich?

  • Tofu is higher in calcium, copper, and iron, yet club sandwich is higher in vitamin B3, vitamin B12, vitamin B6, vitamin B5, and selenium.
  • Tofu's daily need coverage for calcium is 59% more.
  • Tofu has 4 times more copper than club sandwich. While tofu has 0.378mg of copper, club sandwich has only 0.089mg.
  • The amount of sodium in tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.

Infographic

Tofu vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +81.3%
Contains more CalciumCalcium +618.9%
Contains more IronIron +94.2%
Contains more CopperCopper +324.7%
Contains more ZincZinc +17.2%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +13.2%
Contains more SeleniumSelenium +42.5%
~equal in Potassium ~226mg

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
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 0.67% 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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B3Vitamin B3 +1363.3%
Contains more Vitamin B5Vitamin B5 +521.1%
Contains more Vitamin B6Vitamin B6 +221.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.172mg
~equal in Folate ~31µg

All nutrients comparison - raw data values

Nutrient Tofu Club sandwich DV% diff.
Calcium 683mg 95mg 59%
Manganese 1.181mg 51%
Vitamin B3 0.381mg 5.575mg 32%
Copper 0.378mg 0.089mg 32%
Sodium 14mg 630mg 27%
Polyunsaturated fat 4.921g 1.88g 20%
Vitamin B12 0µg 0.47µg 20%
Iron 2.66mg 1.37mg 16%
Vitamin B6 0.092mg 0.296mg 16%
Cholesterol 0mg 46mg 15%
Vitamin B5 0.133mg 0.826mg 14%
Selenium 17.4µg 24.8µg 13%
Choline 47.8mg 9%
Saturated fat 1.261g 3.109g 8%
Vitamin K 8.7µg 7%
Magnesium 58mg 32mg 6%
Carbs 2.78g 19.87g 6%
Vitamin B2 0.102mg 0.186mg 6%
Vitamin C 0.2mg 4.4mg 5%
Calories 144kcal 220kcal 4%
Vitamin A 35µg 4%
Vitamin E 0.61mg 4%
Phosphorus 190mg 215mg 4%
Fiber 2.3g 1.2g 4%
Monounsaturated fat 1.925g 2.949g 3%
Zinc 1.57mg 1.34mg 2%
Folate 29µg 31µg 1%
Fats 8.72g 8.05g 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Vitamin B1 0.158mg 0.172mg 1%
Protein 17.27g 17.19g 0%
Net carbs 0.48g 18.67g N/A
Potassium 237mg 226mg 0%
Sugar 4.68g N/A
Trans fat 0g 0.071g N/A
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%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +33%
Contains more CarbsCarbs +614.7%
Contains more OtherOther +69.3%
~equal in Protein ~17.19g
~equal in Fats ~8.05g

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -59.4%
Contains more Poly. FatPolyunsaturated fat +161.8%
Contains more Mono. FatMonounsaturated fat +53.2%

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.