Tofu vs. Salami — In-Depth Nutrition Comparison
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A recap on differences between tofu and salami
- Tofu is higher in calcium, yet salami is higher in vitamin B12, vitamin B3, vitamin B6, selenium, vitamin B5, and vitamin B2.
- Salami covers your daily sodium needs 75% more than tofu.
- Tofu contains 46 times more calcium than salami. While tofu contains 683mg of calcium, salami contains only 15mg.
- The amount of saturated fat in tofu is lower.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Salami, cooked, beef, and pork.
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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 | +205.3% |
| Contains more CalciumCalcium | +4453.3% |
| Contains more IronIron | +70.5% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +20.8% |
| Contains more PotassiumPotassium | +33.3% |
| Contains more ZincZinc | +86.6% |
| Contains more SeleniumSelenium | +79.9% |
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 CVitamin C | +∞% |
| Contains more FolateFolate | +866.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +132.3% |
| Contains more Vitamin B2Vitamin B2 | +250% |
| Contains more Vitamin B3Vitamin B3 | +1488.7% |
| Contains more Vitamin B5Vitamin B5 | +803% |
| Contains more Vitamin B6Vitamin B6 | +398.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 14mg | 1740mg | 75% |
| Calcium | 683mg | 15mg | 67% |
| Vitamin B12 | 0µg | 1.52µg | 63% |
| Saturated fat | 1.261g | 9.316g | 37% |
| Vitamin B3 | 0.381mg | 6.053mg | 35% |
| Cholesterol | 0mg | 89mg | 30% |
| Vitamin B6 | 0.092mg | 0.459mg | 28% |
| Fats | 8.72g | 25.9g | 26% |
| Selenium | 17.4µg | 31.3µg | 25% |
| Monounsaturated fat | 1.925g | 11.127g | 23% |
| Vitamin B5 | 0.133mg | 1.201mg | 21% |
| Vitamin B2 | 0.102mg | 0.357mg | 20% |
| Choline | 93.5mg | 17% | |
| Vitamin B1 | 0.158mg | 0.367mg | 17% |
| Polyunsaturated fat | 4.921g | 2.529g | 16% |
| Iron | 2.66mg | 1.56mg | 14% |
| Zinc | 1.57mg | 2.93mg | 12% |
| Calories | 144kcal | 336kcal | 10% |
| Manganese | 1.181mg | 0.978mg | 9% |
| Protein | 17.27g | 21.85g | 9% |
| Fiber | 2.3g | 0g | 9% |
| Magnesium | 58mg | 19mg | 9% |
| Folate | 29µg | 3µg | 7% |
| Vitamin D | 0IU | 41IU | 5% |
| Vitamin D | 0µg | 1µg | 5% |
| Vitamin K | 3.2µg | 3% | |
| Copper | 0.378mg | 0.357mg | 2% |
| Potassium | 237mg | 316mg | 2% |
| Vitamin E | 0.22mg | 1% | |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 2.4g | N/A |
| Carbs | 2.78g | 2.4g | 0% |
| Sugar | 0.96g | N/A | |
| Phosphorus | 190mg | 191mg | 0% |
| Trans fat | 0g | 0.586g | N/A |
| Tryptophan | 0.235mg | 0.114mg | 0% |
| Threonine | 0.785mg | 0.521mg | 0% |
| Isoleucine | 0.849mg | 0.675mg | 0% |
| Leucine | 1.392mg | 0.929mg | 0% |
| Lysine | 0.883mg | 1.107mg | 0% |
| Methionine | 0.211mg | 0.301mg | 0% |
| Phenylalanine | 0.835mg | 0.481mg | 0% |
| Valine | 0.87mg | 0.668mg | 0% |
| Histidine | 0.431mg | 0.359mg | 0% |
| Omega-3 - ALA | 0.126g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.084g | N/A | |
| Omega-6 - Linoleic acid | 2.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +15.8% |
| Contains more WaterWater | +54.5% |
| Contains more ProteinProtein | +26.5% |
| Contains more FatsFats | +197% |
| Contains more OtherOther | +232.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.5% |
| Contains more Poly. FatPolyunsaturated fat | +94.6% |
| Contains more Mono. FatMonounsaturated fat | +478% |
