Tofu vs. Dulce de Leche — In-Depth Nutrition Comparison
Compare
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.
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.
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% |
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 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
6.84 g
Fats:
7.35 g
Carbs:
55.35 g
Water:
28.71 g
Other:
1.75 g
Contains more ProteinProtein | +152.5% |
Contains more FatsFats | +18.6% |
Contains more WaterWater | +143.2% |
Contains more CarbsCarbs | +1891% |
Contains more OtherOther | +25% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
4.534 g
Monounsaturated fat:
Mono. Fat
2.143 g
Polyunsaturated fat:
Poly. Fat
0.375 g
Contains less Sat. FatSaturated fat | -72.2% |
Contains more Poly. FatPolyunsaturated fat | +1212.3% |
Contains more Mono. FatMonounsaturated fat | +11.3% |