Tofu vs. Gratin — In-Depth Nutrition Comparison
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How are tofu and gratin different?
- Tofu is higher in calcium, manganese, selenium, iron, copper, phosphorus, and magnesium; however, gratin is richer in vitamin C.
- Daily need coverage for calcium for tofu is 56% higher.
- Tofu contains 7 times more manganese than gratin. While tofu contains 1.181mg of manganese, gratin contains only 0.161mg.
- Tofu has less saturated fat.
Tofu, raw, firm, prepared with calcium sulfate and Potatoes, au gratin, home-prepared from recipe using butter are the varieties used in this article.
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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 | +190% |
| Contains more CalciumCalcium | +473.9% |
| Contains more IronIron | +315.6% |
| Contains more CopperCopper | +136.3% |
| Contains more ZincZinc | +127.5% |
| Contains more PhosphorusPhosphorus | +68.1% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +633.5% |
| Contains more SeleniumSelenium | +544.4% |
| Contains more PotassiumPotassium | +67.1% |
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 | +146.9% |
| Contains more FolateFolate | +163.6% |
| Contains more Vitamin CVitamin C | +4850% |
| Contains more Vitamin B2Vitamin B2 | +13.7% |
| Contains more Vitamin B3Vitamin B3 | +160.6% |
| Contains more Vitamin B5Vitamin B5 | +191% |
| Contains more Vitamin B6Vitamin B6 | +89.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 119mg | 56% |
| Manganese | 1.181mg | 0.161mg | 44% |
| Polyunsaturated fat | 4.921g | 0.276g | 31% |
| Selenium | 17.4µg | 2.7µg | 27% |
| Iron | 2.66mg | 0.64mg | 25% |
| Protein | 17.27g | 5.06g | 24% |
| Copper | 0.378mg | 0.16mg | 24% |
| Sodium | 14mg | 433mg | 18% |
| Saturated fat | 1.261g | 4.733g | 16% |
| Vitamin C | 0.2mg | 9.9mg | 11% |
| Phosphorus | 190mg | 113mg | 11% |
| Magnesium | 58mg | 20mg | 9% |
| Vitamin B1 | 0.158mg | 0.064mg | 8% |
| Cholesterol | 0mg | 23mg | 8% |
| Zinc | 1.57mg | 0.69mg | 8% |
| Vitamin A | 64µg | 7% | |
| Vitamin B6 | 0.092mg | 0.174mg | 6% |
| Vitamin B5 | 0.133mg | 0.387mg | 5% |
| Potassium | 237mg | 396mg | 5% |
| Folate | 29µg | 11µg | 5% |
| Vitamin B3 | 0.381mg | 0.993mg | 4% |
| Carbs | 2.78g | 11.27g | 3% |
| Fiber | 2.3g | 1.8g | 2% |
| Fats | 8.72g | 7.59g | 2% |
| Monounsaturated fat | 1.925g | 2.149g | 1% |
| Calories | 144kcal | 132kcal | 1% |
| Vitamin B2 | 0.102mg | 0.116mg | 1% |
| Net carbs | 0.48g | 9.47g | N/A |
| Tryptophan | 0.235mg | 0.07mg | 0% |
| Threonine | 0.785mg | 0.192mg | 0% |
| Isoleucine | 0.849mg | 0.284mg | 0% |
| Leucine | 1.392mg | 0.443mg | 0% |
| Lysine | 0.883mg | 0.381mg | 0% |
| Methionine | 0.211mg | 0.117mg | 0% |
| Phenylalanine | 0.835mg | 0.254mg | 0% |
| Valine | 0.87mg | 0.325mg | 0% |
| Histidine | 0.431mg | 0.151mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +241.3% |
| Contains more FatsFats | +14.9% |
| Contains more CarbsCarbs | +305.4% |
| Contains more OtherOther | +48.6% |
~equal in
Water
~74g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.4% |
| Contains more Poly. FatPolyunsaturated fat | +1683% |
| Contains more Mono. FatMonounsaturated fat | +11.6% |
