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Tofu vs. Nachos — In-Depth Nutrition Comparison

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The main differences between tofu and nachos

  • Tofu is richer in calcium, manganese, copper, iron, selenium, and zinc, yet nachos are richer in vitamin B6.
  • Daily need coverage for calcium for tofu is 62% higher.
  • Tofu contains 6 times more manganese than nachos. Tofu contains 1.181mg of manganese, while nachos contain 0.187mg.
  • Tofu contains less saturated fat.
  • Tofu has a lower glycemic index than nachos.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Fast foods, nachos, with cheese.

Infographic

Tofu vs Nachos infographic
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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.
Tofu
Tofu
8
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%
Nachos
Nachos
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +984.1%
Contains more IronIron +254.7%
Contains more CopperCopper +490.6%
Contains more ZincZinc +82.6%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +531.6%
Contains more SeleniumSelenium +102.3%
Contains more PotassiumPotassium +52.7%
~equal in Phosphorus ~198mg

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
2
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%
Nachos
Nachos
10
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin B1Vitamin B1 +28.5%
Contains more FolateFolate +190%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B3Vitamin B3 +65.4%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +133.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Nachos DV% diff.
Calcium 683mg 63mg 62%
Manganese 1.181mg 0.187mg 43%
Copper 0.378mg 0.064mg 35%
Monounsaturated fat 1.925g 14.02g 30%
Vitamin E 4.08mg 27%
Protein 17.27g 4.32g 26%
Iron 2.66mg 0.75mg 24%
Fats 8.72g 21.5g 20%
Selenium 17.4µg 8.6µg 16%
Vitamin K 19.3µg 16%
Sodium 14mg 313mg 13%
Starch 28.33g 12%
Carbs 2.78g 34.91g 11%
Calories 144kcal 343kcal 10%
Vitamin B6 0.092mg 0.215mg 9%
Zinc 1.57mg 0.86mg 6%
Vitamin B5 0.133mg 0.38mg 5%
Folate 29µg 10µg 5%
Choline 26.4mg 5%
Potassium 237mg 362mg 4%
Magnesium 58mg 42mg 4%
Saturated fat 1.261g 2.173g 4%
Fiber 2.3g 3.2g 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin B1 0.158mg 0.123mg 3%
Vitamin B3 0.381mg 0.63mg 2%
Vitamin B2 0.102mg 0.133mg 2%
Vitamin A 5µg 1%
Phosphorus 190mg 198mg 1%
Cholesterol 0mg 3mg 1%
Vitamin C 0.2mg 1.1mg 1%
Polyunsaturated fat 4.921g 5.04g 1%
Net carbs 0.48g 31.71g N/A
Sugar 2.17g N/A
Trans fat 0g 0.058g N/A
Tryptophan 0.235mg 0.042mg 0%
Threonine 0.785mg 0.156mg 0%
Isoleucine 0.849mg 0.187mg 0%
Leucine 1.392mg 0.521mg 0%
Lysine 0.883mg 0.156mg 0%
Methionine 0.211mg 0.094mg 0%
Phenylalanine 0.835mg 0.229mg 0%
Valine 0.87mg 0.25mg 0%
Histidine 0.431mg 0.135mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g N/A

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
Nachos
Nachos
3
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more ProteinProtein +299.8%
Contains more WaterWater +86.7%
Contains more FatsFats +146.6%
Contains more CarbsCarbs +1155.8%
Contains more OtherOther +33.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Nachos
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -42%
Contains more Mono. FatMonounsaturated fat +628.3%
~equal in Polyunsaturated fat ~5.04g

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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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.