Tofu vs. Margarine — In-Depth Nutrition Comparison
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Summary of differences between tofu and margarine
- Tofu has more calcium, copper, iron, selenium, phosphorus, zinc, magnesium, and vitamin B1; however, margarine is higher in vitamin A.
- Margarine covers your daily need for saturated fat, 70% more than tofu.
- Tofu has less saturated fat.
- The glycemic index of tofu is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Margarine, regular, 80% fat, composite, stick, without salt.
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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 | +1833.3% |
| Contains more CalciumCalcium | +22666.7% |
| Contains more PotassiumPotassium | +1216.7% |
| Contains more IronIron | +4333.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +3700% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -85.7% |
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 | +1480% |
| Contains more Vitamin B2Vitamin B2 | +175.7% |
| Contains more Vitamin B3Vitamin B3 | +1556.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +922.2% |
| Contains more FolateFolate | +2800% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 4.921g | 24.302g | 129% |
| Fats | 8.72g | 80.71g | 111% |
| Monounsaturated fat | 1.925g | 38.877g | 92% |
| Vitamin A | 819µg | 91% | |
| Vitamin K | 93µg | 78% | |
| Calcium | 683mg | 3mg | 68% |
| Saturated fat | 1.261g | 15.189g | 63% |
| Vitamin E | 9mg | 60% | |
| Manganese | 1.181mg | 51% | |
| Copper | 0.378mg | 0mg | 42% |
| Protein | 17.27g | 0.16g | 34% |
| Iron | 2.66mg | 0.06mg | 33% |
| Selenium | 17.4µg | 0µg | 32% |
| Calories | 144kcal | 717kcal | 29% |
| Phosphorus | 190mg | 5mg | 26% |
| Zinc | 1.57mg | 0mg | 14% |
| Magnesium | 58mg | 3mg | 13% |
| Vitamin B1 | 0.158mg | 0.01mg | 12% |
| Fiber | 2.3g | 0g | 9% |
| Folate | 29µg | 1µg | 7% |
| Potassium | 237mg | 18mg | 6% |
| Vitamin B6 | 0.092mg | 0.009mg | 6% |
| Vitamin B2 | 0.102mg | 0.037mg | 5% |
| Vitamin B12 | 0µg | 0.1µg | 4% |
| Vitamin B5 | 0.133mg | 3% | |
| Choline | 12.4mg | 2% | |
| Vitamin B3 | 0.381mg | 0.023mg | 2% |
| Sodium | 14mg | 2mg | 1% |
| Carbs | 2.78g | 0.7g | 1% |
| Vitamin C | 0.2mg | 0.2mg | 0% |
| Net carbs | 0.48g | 0.7g | N/A |
| Trans fat | 0g | 14.89g | N/A |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% | |
| Omega-3 - DPA | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 21.522g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +10693.8% |
| Contains more CarbsCarbs | +297.1% |
| Contains more WaterWater | +322.7% |
| Contains more FatsFats | +825.6% |
| Contains more OtherOther | +36.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.7% |
| Contains more Mono. FatMonounsaturated fat | +1919.6% |
| Contains more Poly. FatPolyunsaturated fat | +393.8% |
