Tofu vs. Cutlet — In-Depth Nutrition Comparison
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Important differences between tofu and cutlet
- Tofu has more calcium, phosphorus, magnesium, iron, and vitamin B1; however, cutlet has more vitamin B3, vitamin B2, vitamin B6, and fiber.
- Cutlet's daily need coverage for vitamin B3 is 162% more.
- Tofu has 31 times more calcium than cutlet. Tofu has 683mg of calcium, while cutlet has 22mg.
- Tofu is lower in sodium.
- Tofu has a higher glycemic index than cutlet.
The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and WORTHINGTON Multigrain Cutlets, canned, unprepared.
Infographic
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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.
| Contains more MagnesiumMagnesium | +1833.3% |
| Contains more CalciumCalcium | +3004.5% |
| Contains more PotassiumPotassium | +125.7% |
| Contains more IronIron | +56.5% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +57% |
| Contains more PhosphorusPhosphorus | +239.3% |
| Contains less SodiumSodium | -96.2% |
| Contains more ManganeseManganese | +∞% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +216% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +1350% |
| Contains more Vitamin B2Vitamin B2 | +1203.9% |
| Contains more Vitamin B3Vitamin B3 | +6800.3% |
| Contains more Vitamin B6Vitamin B6 | +443.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 0.381mg | 26.29mg | 162% |
| Vitamin E | 18.09mg | 121% | |
| Vitamin B2 | 0.102mg | 1.33mg | 94% |
| Calcium | 683mg | 22mg | 66% |
| Manganese | 1.181mg | 51% | |
| Copper | 0.378mg | 42% | |
| Selenium | 17.4µg | 32% | |
| Vitamin B6 | 0.092mg | 0.5mg | 31% |
| Polyunsaturated fat | 4.921g | 0.8g | 27% |
| Phosphorus | 190mg | 56mg | 19% |
| Sodium | 14mg | 371mg | 16% |
| Magnesium | 58mg | 3mg | 13% |
| Protein | 17.27g | 23.29g | 12% |
| Iron | 2.66mg | 1.7mg | 12% |
| Fats | 8.72g | 1.5g | 11% |
| Fiber | 2.3g | 4.5g | 9% |
| Vitamin B1 | 0.158mg | 0.05mg | 9% |
| Folate | 29µg | 2µg | 7% |
| Zinc | 1.57mg | 1mg | 5% |
| Saturated fat | 1.261g | 0.3g | 4% |
| Potassium | 237mg | 105mg | 4% |
| Monounsaturated fat | 1.925g | 0.2g | 4% |
| Vitamin B5 | 0.133mg | 3% | |
| Carbs | 2.78g | 7.3g | 2% |
| Calories | 144kcal | 117kcal | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 2.8g | N/A |
| Sugar | 0.2g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +481.3% |
| Contains more OtherOther | +14.8% |
| Contains more ProteinProtein | +34.9% |
| Contains more CarbsCarbs | +162.6% |
~equal in
Water
~66.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +862.5% |
| Contains more Poly. FatPolyunsaturated fat | +515.1% |
| Contains less Sat. FatSaturated fat | -76.2% |
