Tofu vs. Filo — In-Depth Nutrition Comparison
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The main differences between tofu and filo
- Tofu is richer in calcium, copper, manganese, and phosphorus, yet filo is richer in vitamin B1, vitamin B3, vitamin B2, folate, and selenium.
- Daily need coverage for calcium for tofu is 67% higher.
- Tofu contains 4 times more copper than filo. Tofu contains 0.378mg of copper, while filo contains 0.101mg.
- Tofu contains less sodium.
- Tofu has a lower glycemic index than filo.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Phyllo dough.
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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 | +286.7% |
| Contains more CalciumCalcium | +6109.1% |
| Contains more PotassiumPotassium | +220.3% |
| Contains more CopperCopper | +274.3% |
| Contains more ZincZinc | +220.4% |
| Contains more PhosphorusPhosphorus | +153.3% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +148.1% |
| Contains more IronIron | +20.7% |
| Contains more SeleniumSelenium | +33.9% |
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 B6Vitamin B6 | +206.7% |
| Contains more Vitamin B1Vitamin B1 | +242.4% |
| Contains more Vitamin B2Vitamin B2 | +234.3% |
| Contains more Vitamin B3Vitamin B3 | +969% |
| Contains more Vitamin B5Vitamin B5 | +127.1% |
| Contains more FolateFolate | +203.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 11mg | 67% |
| Vitamin B1 | 0.158mg | 0.541mg | 32% |
| Manganese | 1.181mg | 0.476mg | 31% |
| Copper | 0.378mg | 0.101mg | 31% |
| Polyunsaturated fat | 4.921g | 0.923g | 27% |
| Vitamin B3 | 0.381mg | 4.073mg | 23% |
| Sodium | 14mg | 483mg | 20% |
| Protein | 17.27g | 7.1g | 20% |
| Vitamin B2 | 0.102mg | 0.341mg | 18% |
| Carbs | 2.78g | 52.6g | 17% |
| Phosphorus | 190mg | 75mg | 16% |
| Folate | 29µg | 88µg | 15% |
| Selenium | 17.4µg | 23.3µg | 11% |
| Magnesium | 58mg | 15mg | 10% |
| Zinc | 1.57mg | 0.49mg | 10% |
| Calories | 144kcal | 299kcal | 8% |
| Iron | 2.66mg | 3.21mg | 7% |
| Potassium | 237mg | 74mg | 5% |
| Vitamin B6 | 0.092mg | 0.03mg | 5% |
| Fats | 8.72g | 6g | 4% |
| Monounsaturated fat | 1.925g | 3.149g | 3% |
| Vitamin B5 | 0.133mg | 0.302mg | 3% |
| Fiber | 2.3g | 1.9g | 2% |
| Vitamin K | 2.5µg | 2% | |
| Vitamin E | 0.08mg | 1% | |
| Saturated fat | 1.261g | 1.47g | 1% |
| Choline | 6.9mg | 1% | |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 50.7g | N/A |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.235mg | 0.088mg | 0% |
| Threonine | 0.785mg | 0.194mg | 0% |
| Isoleucine | 0.849mg | 0.246mg | 0% |
| Leucine | 1.392mg | 0.49mg | 0% |
| Lysine | 0.883mg | 0.158mg | 0% |
| Methionine | 0.211mg | 0.126mg | 0% |
| Phenylalanine | 0.835mg | 0.359mg | 0% |
| Valine | 0.87mg | 0.286mg | 0% |
| Histidine | 0.431mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +143.2% |
| Contains more FatsFats | +45.3% |
| Contains more WaterWater | +114.2% |
| Contains more CarbsCarbs | +1792.1% |
| Contains more OtherOther | +21.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -14.2% |
| Contains more Poly. FatPolyunsaturated fat | +433.2% |
| Contains more Mono. FatMonounsaturated fat | +63.6% |
