Tofu vs. Fajita — In-Depth Nutrition Comparison
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How are tofu and fajita different?
- Tofu is higher in calcium, manganese, copper, and iron; however, fajita is richer in vitamin B3, vitamin B6, vitamin B12, and phosphorus.
- Daily need coverage for calcium for tofu is 67% higher.
- Tofu contains 18 times more manganese than fajita. While tofu contains 1.181mg of manganese, fajita contains only 0.066mg.
- Tofu has less sodium.
- Tofu has a lower glycemic index (15) than fajita (42).
Tofu, raw, firm, prepared with calcium sulfate and USDA Commodity, chicken fajita strips, frozen are the varieties used in this article.
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 | +163.6% |
| Contains more CalciumCalcium | +5153.8% |
| Contains more IronIron | +168.7% |
| Contains more CopperCopper | +1160% |
| Contains more ZincZinc | +14.6% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +1689.4% |
| Contains more PotassiumPotassium | +19.8% |
| Contains more PhosphorusPhosphorus | +45.8% |
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 | +58% |
| Contains more FolateFolate | +625% |
| Contains more Vitamin B2Vitamin B2 | +108.8% |
| Contains more Vitamin B3Vitamin B3 | +1154.3% |
| Contains more Vitamin B5Vitamin B5 | +445.9% |
| Contains more Vitamin B6Vitamin B6 | +320.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 13mg | 67% |
| Manganese | 1.181mg | 0.066mg | 48% |
| Copper | 0.378mg | 0.03mg | 39% |
| Sodium | 14mg | 799mg | 34% |
| Cholesterol | 0mg | 88mg | 29% |
| Vitamin B3 | 0.381mg | 4.779mg | 27% |
| Polyunsaturated fat | 4.921g | 1.089g | 26% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Vitamin B6 | 0.092mg | 0.387mg | 23% |
| Iron | 2.66mg | 0.99mg | 21% |
| Vitamin B5 | 0.133mg | 0.726mg | 12% |
| Phosphorus | 190mg | 277mg | 12% |
| Choline | 67.8mg | 12% | |
| Fiber | 2.3g | 0g | 9% |
| Magnesium | 58mg | 22mg | 9% |
| Vitamin B2 | 0.102mg | 0.213mg | 9% |
| Folate | 29µg | 4µg | 6% |
| Vitamin B1 | 0.158mg | 0.1mg | 5% |
| Fats | 8.72g | 5.73g | 5% |
| Protein | 17.27g | 18.56g | 3% |
| Saturated fat | 1.261g | 1.596g | 2% |
| Zinc | 1.57mg | 1.37mg | 2% |
| Potassium | 237mg | 284mg | 1% |
| Vitamin E | 0.22mg | 1% | |
| Selenium | 17.4µg | 16.7µg | 1% |
| Monounsaturated fat | 1.925g | 2.333g | 1% |
| Calories | 144kcal | 135kcal | 0% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Carbs | 2.78g | 2.23g | 0% |
| Net carbs | 0.48g | 2.23g | N/A |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.235mg | 0.2mg | 0% |
| Threonine | 0.785mg | 0.452mg | 0% |
| Isoleucine | 0.849mg | 0.813mg | 0% |
| Leucine | 1.392mg | 1.56mg | 0% |
| Lysine | 0.883mg | 1.857mg | 0% |
| Methionine | 0.211mg | 0.552mg | 0% |
| Phenylalanine | 0.835mg | 0.763mg | 0% |
| Valine | 0.87mg | 0.847mg | 0% |
| Histidine | 0.431mg | 0.68mg | 0% |
| Omega-3 - DPA | 0.007g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +52.2% |
| Contains more CarbsCarbs | +24.7% |
| Contains more OtherOther | +105.7% |
~equal in
Protein
~18.56g
~equal in
Water
~70.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21% |
| Contains more Poly. FatPolyunsaturated fat | +351.9% |
| Contains more Mono. FatMonounsaturated fat | +21.2% |
