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  6. Tofu vs. Coleslaw

Tofu vs. Coleslaw — In-Depth Nutrition Comparison

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Summary of differences between tofu and coleslaw

  • Tofu has more calcium, manganese, copper, iron, phosphorus, zinc, magnesium, and vitamin B1; however, coleslaw is higher in vitamin C.
  • Tofu covers your daily need for calcium, 65% more than coleslaw.
  • Tofu has 25 times more copper than coleslaw. While tofu has 0.378mg of copper, coleslaw has only 0.015mg.
  • Tofu has less sodium.
  • The glycemic index of coleslaw is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Fast foods, coleslaw.

Infographic

Tofu vs Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +625%
Contains more CalciumCalcium +2176.7%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +1109.1%
Contains more CopperCopper +2420%
Contains more ZincZinc +1021.4%
Contains more PhosphorusPhosphorus +850%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +1057.8%
Contains more SeleniumSelenium +∞%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin B1Vitamin B1 +507.7%
Contains more Vitamin B2Vitamin B2 +410%
Contains more Vitamin B3Vitamin B3 +85%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +7200%
Contains more Vitamin B5Vitamin B5 +85%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Coleslaw DV% diff.
Calcium 683mg 30mg 65%
Vitamin K 70.9µg 59%
Manganese 1.181mg 0.102mg 47%
Copper 0.378mg 0.015mg 40%
Protein 17.27g 0.95g 33%
Selenium 17.4µg 32%
Iron 2.66mg 0.22mg 31%
Phosphorus 190mg 20mg 24%
Vitamin C 0.2mg 14.6mg 16%
Zinc 1.57mg 0.14mg 13%
Magnesium 58mg 8mg 12%
Vitamin B1 0.158mg 0.026mg 11%
Sodium 14mg 203mg 8%
Folate 29µg 7%
Vitamin B2 0.102mg 0.02mg 6%
Vitamin E 0.54mg 4%
Carbs 2.78g 14.89g 4%
Polyunsaturated fat 4.921g 5.348g 3%
Vitamin A 28µg 3%
Potassium 237mg 129mg 3%
Saturated fat 1.261g 1.599g 2%
Fiber 2.3g 1.9g 2%
Vitamin B5 0.133mg 0.246mg 2%
Fructose 1.44g 2%
Monounsaturated fat 1.925g 2.671g 2%
Fats 8.72g 9.91g 2%
Vitamin B6 0.092mg 0.112mg 2%
Cholesterol 0mg 4mg 1%
Vitamin B3 0.381mg 0.206mg 1%
Calories 144kcal 153kcal 0%
Net carbs 0.48g 12.99g N/A
Sugar 12.19g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g 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 0.006g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g 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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +1717.9%
Contains more OtherOther +68.7%
Contains more FatsFats +13.6%
Contains more CarbsCarbs +435.6%
~equal in Water ~73.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -21.1%
Contains more Mono. FatMonounsaturated fat +38.8%
~equal in Polyunsaturated fat ~5.348g

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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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.