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  6. Tofu vs. Liverwurst

Tofu vs. Liverwurst — In-Depth Nutrition Comparison

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What are the differences between tofu and liverwurst?

  • Tofu is higher in calcium and manganese, yet liverwurst is higher in vitamin B12, vitamin A, iron, selenium, vitamin B2, and vitamin B5.
  • Liverwurst's daily need coverage for vitamin B12 is 561% more.
  • Tofu has 31 times more calcium than liverwurst. While tofu has 683mg of calcium, liverwurst has only 22mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Liverwurst spread types in this article.

Infographic

Tofu vs Liverwurst 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
6
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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +3004.5%
Contains more PotassiumPotassium +39.4%
Contains more CopperCopper +57.5%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +661.9%
Contains more IronIron +232.7%
Contains more ZincZinc +46.5%
Contains more PhosphorusPhosphorus +21.1%
Contains more SeleniumSelenium +233.3%

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
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 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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin CVitamin C +1650%
Contains more Vitamin B1Vitamin B1 +72.2%
Contains more Vitamin B2Vitamin B2 +909.8%
Contains more Vitamin B3Vitamin B3 +1028.6%
Contains more Vitamin B5Vitamin B5 +2118%
Contains more Vitamin B6Vitamin B6 +106.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~30µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Liverwurst DV% diff.
Vitamin B12 0µg 13.46µg 561%
Vitamin A 4091µg 455%
Iron 2.66mg 8.85mg 77%
Selenium 17.4µg 58µg 74%
Vitamin B2 0.102mg 1.03mg 71%
Calcium 683mg 22mg 66%
Vitamin B5 0.133mg 2.95mg 56%
Manganese 1.181mg 0.155mg 45%
Saturated fat 1.261g 9.925g 39%
Cholesterol 0mg 118mg 39%
Sodium 14mg 700mg 30%
Monounsaturated fat 1.925g 12.286g 26%
Fats 8.72g 25.45g 26%
Vitamin B3 0.381mg 4.3mg 24%
Polyunsaturated fat 4.921g 2.427g 17%
Copper 0.378mg 0.24mg 15%
Magnesium 58mg 12mg 11%
Vitamin B1 0.158mg 0.272mg 10%
Protein 17.27g 12.38g 10%
Vitamin B6 0.092mg 0.19mg 8%
Calories 144kcal 305kcal 8%
Zinc 1.57mg 2.3mg 7%
Phosphorus 190mg 230mg 6%
Vitamin C 0.2mg 3.5mg 4%
Potassium 237mg 170mg 2%
Fiber 2.3g 2.5g 1%
Carbs 2.78g 5.89g 1%
Net carbs 0.48g 3.39g N/A
Sugar 1.65g N/A
Folate 29µg 30µg 0%
Tryptophan 0.235mg 0.151mg 0%
Threonine 0.785mg 0.671mg 0%
Isoleucine 0.849mg 0.653mg 0%
Leucine 1.392mg 1.139mg 0%
Lysine 0.883mg 1.155mg 0%
Methionine 0.211mg 0.285mg 0%
Phenylalanine 0.835mg 0.617mg 0%
Valine 0.87mg 0.857mg 0%
Histidine 0.431mg 0.448mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more ProteinProtein +39.5%
Contains more WaterWater +30.5%
Contains more FatsFats +191.9%
Contains more CarbsCarbs +111.9%
Contains more OtherOther +96.4%

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Poly. FatPolyunsaturated fat +102.8%
Contains more Mono. FatMonounsaturated fat +538.2%

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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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.