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  6. Tofu vs. Italian sausage raw

Tofu vs. Italian sausage raw — In-Depth Nutrition Comparison

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Important differences between tofu and italian sausage raw

  • Tofu has more calcium, manganese, copper, and iron; however, italian sausage raw has more vitamin B12, vitamin B1, and vitamin B3.
  • Tofu's daily need coverage for calcium is 67% more.
  • Tofu has 20 times more manganese than italian sausage raw. Tofu has 1.181mg of manganese, while italian sausage raw has 0.058mg.
  • Tofu is lower in saturated fat.
  • Italian sausage raw has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Sausage, Italian, pork, raw.

Infographic

Tofu vs Italian sausage raw 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.
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 5.4% 22% 44% 27% 49% 61% 95% 7.6% 135%
Contains more MagnesiumMagnesium +314.3%
Contains more CalciumCalcium +3694.4%
Contains more IronIron +125.4%
Contains more CopperCopper +372.5%
Contains more PhosphorusPhosphorus +33.8%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1936.2%
Contains more ZincZinc +14%
Contains more SeleniumSelenium +42.5%
~equal in Potassium ~253mg

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
Tofu
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 0% 0% 0% 142% 39% 61% 31% 69% 114% 0% 6% 0%
Contains more FolateFolate +262.5%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B1Vitamin B1 +259.5%
Contains more Vitamin B2Vitamin B2 +64.7%
Contains more Vitamin B3Vitamin B3 +753%
Contains more Vitamin B5Vitamin B5 +283.5%
Contains more Vitamin B6Vitamin B6 +226.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Italian sausage raw DV% diff.
Calcium 683mg 18mg 67%
Manganese 1.181mg 0.058mg 49%
Saturated fat 1.261g 11.27g 45%
Vitamin B12 0µg 0.91µg 38%
Fats 8.72g 31.33g 35%
Vitamin B1 0.158mg 0.568mg 34%
Copper 0.378mg 0.08mg 33%
Sodium 14mg 731mg 31%
Monounsaturated fat 1.925g 14.34g 31%
Cholesterol 0mg 76mg 25%
Iron 2.66mg 1.18mg 19%
Vitamin B3 0.381mg 3.25mg 18%
Vitamin B6 0.092mg 0.3mg 16%
Selenium 17.4µg 24.8µg 13%
Calories 144kcal 346kcal 10%
Magnesium 58mg 14mg 10%
Fiber 2.3g 0g 9%
Vitamin B5 0.133mg 0.51mg 8%
Phosphorus 190mg 142mg 7%
Protein 17.27g 14.25g 6%
Polyunsaturated fat 4.921g 4.03g 6%
Folate 29µg 8µg 5%
Vitamin B2 0.102mg 0.168mg 5%
Zinc 1.57mg 1.79mg 2%
Vitamin C 0.2mg 2mg 2%
Carbs 2.78g 0.65g 1%
Net carbs 0.48g 0.65g N/A
Potassium 237mg 253mg 0%
Tryptophan 0.235mg 0.114mg 0%
Threonine 0.785mg 0.563mg 0%
Isoleucine 0.849mg 0.52mg 0%
Leucine 1.392mg 0.956mg 0%
Lysine 0.883mg 1.083mg 0%
Methionine 0.211mg 0.346mg 0%
Phenylalanine 0.835mg 0.477mg 0%
Valine 0.87mg 0.572mg 0%
Histidine 0.431mg 0.411mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
14% 31% 51% 3%
Protein: 14.25 g
Fats: 31.33 g
Carbs: 0.65 g
Water: 51.08 g
Other: 2.69 g
Contains more ProteinProtein +21.2%
Contains more CarbsCarbs +327.7%
Contains more WaterWater +36.7%
Contains more FatsFats +259.3%
Contains more OtherOther +92.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
38% 48% 14%
Saturated fat: Sat. Fat 11.27 g
Monounsaturated fat: Mono. Fat 14.34 g
Polyunsaturated fat: Poly. Fat 4.03 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Poly. FatPolyunsaturated fat +22.1%
Contains more Mono. FatMonounsaturated fat +644.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Italian sausage raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171631/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.