Tofu vs. Lettuce — In-Depth Nutrition Comparison
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How are tofu and lettuce different?
- Tofu is higher in calcium, manganese, copper, selenium, phosphorus, iron, zinc, and magnesium; however, lettuce is richer in vitamin A and vitamin C.
- Daily need coverage for vitamin A for lettuce is 145% higher.
- Tofu contains 29 times more selenium than lettuce. While tofu contains 17.4µg of selenium, lettuce contains only 0.6µg.
- Tofu has a lower glycemic index (15) than lettuce (32).
Tofu, raw, firm, prepared with calcium sulfate and Lettuce, green leaf, raw 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 | +346.2% |
| Contains more CalciumCalcium | +1797.2% |
| Contains more PotassiumPotassium | +22.2% |
| Contains more IronIron | +209.3% |
| Contains more CopperCopper | +1203.4% |
| Contains more ZincZinc | +772.2% |
| Contains more PhosphorusPhosphorus | +555.2% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +372.4% |
| Contains more SeleniumSelenium | +2800% |
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 | +125.7% |
| Contains more Vitamin B2Vitamin B2 | +27.5% |
| Contains more Vitamin CVitamin C | +4500% |
| Contains more FolateFolate | +31% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 105% | |
| Calcium | 683mg | 36mg | 65% |
| Vitamin A | 370µg | 41% | |
| Manganese | 1.181mg | 0.25mg | 40% |
| Copper | 0.378mg | 0.029mg | 39% |
| Polyunsaturated fat | 4.921g | 0.082g | 32% |
| Protein | 17.27g | 1.36g | 32% |
| Selenium | 17.4µg | 0.6µg | 31% |
| Iron | 2.66mg | 0.86mg | 23% |
| Phosphorus | 190mg | 29mg | 23% |
| Fats | 8.72g | 0.15g | 13% |
| Zinc | 1.57mg | 0.18mg | 13% |
| Magnesium | 58mg | 13mg | 11% |
| Vitamin C | 0.2mg | 9.2mg | 10% |
| Vitamin B1 | 0.158mg | 0.07mg | 7% |
| Saturated fat | 1.261g | 0.02g | 6% |
| Calories | 144kcal | 15kcal | 6% |
| Monounsaturated fat | 1.925g | 0.006g | 5% |
| Fiber | 2.3g | 1.3g | 4% |
| Vitamin B2 | 0.102mg | 0.08mg | 2% |
| Choline | 13.6mg | 2% | |
| Folate | 29µg | 38µg | 2% |
| Potassium | 237mg | 194mg | 1% |
| Sodium | 14mg | 28mg | 1% |
| Vitamin E | 0.22mg | 1% | |
| Fructose | 0.43g | 1% | |
| Carbs | 2.78g | 2.87g | 0% |
| Net carbs | 0.48g | 1.57g | N/A |
| Sugar | 0.78g | N/A | |
| Vitamin B3 | 0.381mg | 0.375mg | 0% |
| Vitamin B5 | 0.133mg | 0.134mg | 0% |
| Vitamin B6 | 0.092mg | 0.09mg | 0% |
| Tryptophan | 0.235mg | 0.009mg | 0% |
| Threonine | 0.785mg | 0.059mg | 0% |
| Isoleucine | 0.849mg | 0.084mg | 0% |
| Leucine | 1.392mg | 0.079mg | 0% |
| Lysine | 0.883mg | 0.084mg | 0% |
| Methionine | 0.211mg | 0.016mg | 0% |
| Phenylalanine | 0.835mg | 0.055mg | 0% |
| Valine | 0.87mg | 0.07mg | 0% |
| Histidine | 0.431mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1169.9% |
| Contains more FatsFats | +5713.3% |
| Contains more OtherOther | +118.8% |
| Contains more WaterWater | +36% |
~equal in
Carbs
~2.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +31983.3% |
| Contains more Poly. FatPolyunsaturated fat | +5901.2% |
| Contains less Sat. FatSaturated fat | -98.4% |
