Tofu vs. Dulce de Leche — In-Depth Nutrition Comparison

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Differences between tofu and dulce de Leche

Tofu has more manganese, calcium, copper, iron, selenium, and vitamin B1, while dulce de Leche has more vitamin B2, vitamin B5, and vitamin B12.
Tofu's daily need coverage for manganese is 51% higher.
Dulce de Leche contains 95 times less copper than tofu. Tofu contains 0.378mg of copper, while dulce de Leche contains 0.004mg.
The amount of saturated fat in tofu is lower.
Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of dulce de Leche is 42.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Dulce de Leche.

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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.

Tofu

Dulce de Leche

Contains more MagnesiumMagnesium	+163.6%
Contains more CalciumCalcium	+172.1%
Contains more IronIron	+1464.7%
Contains more CopperCopper	+9350%
Contains more ZincZinc	+98.7%
Contains less SodiumSodium	-89.1%
Contains more ManganeseManganese	+58950%
Contains more SeleniumSelenium	+544.4%

Contains more PotassiumPotassium

+47.7%

~equal in Phosphorus ~193mg

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

Dulce de Leche

Contains more Vitamin B1Vitamin B1	+887.5%
Contains more Vitamin B3Vitamin B3	+81.4%
Contains more Vitamin B6Vitamin B6	+475%
Contains more FolateFolate	+163.6%

Contains more Vitamin CVitamin C	+1200%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+297.1%
Contains more Vitamin B5Vitamin B5	+527.8%
Contains more Vitamin B12Vitamin B12	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.181mg	0.002mg	51%
Calcium	683mg	251mg	43%
Copper	0.378mg	0.004mg	42%
Iron	2.66mg	0.17mg	31%
Polyunsaturated fat	4.921g	0.375g	30%
Selenium	17.4µg	2.7µg	27%
Vitamin B2	0.102mg	0.405mg	23%
Protein	17.27g	6.84g	21%
Carbs	2.78g	55.35g	18%
Choline		89.1mg	16%
Saturated fat	1.261g	4.534g	15%
Vitamin B5	0.133mg	0.835mg	14%
Vitamin B12	0µg	0.31µg	13%
Vitamin B1	0.158mg	0.016mg	12%
Cholesterol	0mg	29mg	10%
Magnesium	58mg	22mg	9%
Fiber	2.3g	0g	9%
Calories	144kcal	315kcal	9%
Vitamin A		74µg	8%
Zinc	1.57mg	0.79mg	7%
Vitamin B6	0.092mg	0.016mg	6%
Sodium	14mg	129mg	5%
Folate	29µg	11µg	5%
Potassium	237mg	350mg	3%
Vitamin C	0.2mg	2.6mg	3%
Fats	8.72g	7.35g	2%
Vitamin D	0µg	0.2µg	1%
Vitamin E		0.2mg	1%
Vitamin B3	0.381mg	0.21mg	1%
Vitamin D	0IU	6IU	1%
Vitamin K		1.3µg	1%
Monounsaturated fat	1.925g	2.143g	1%
Net carbs	0.48g	55.35g	N/A
Sugar		49.74g	N/A
Phosphorus	190mg	193mg	0%
Trans fat	0g	0.364g	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%
Fructose		0.32g	0%
Omega-3 - EPA		0.004g	N/A
Omega-3 - ALA		0.05g	N/A
Omega-3 - DPA		0.009g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.005g	N/A
Omega-6 - Eicosadienoic acid		0.001g	N/A
Omega-6 - Linoleic acid		0.131g	N/A