Tofu vs. Salsa — In-Depth Nutrition Comparison
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The main differences between tofu and salsa
- Tofu is richer in calcium, copper, selenium, phosphorus, zinc, magnesium, and vitamin B1, yet salsa is richer in vitamin A.
- Daily need coverage for calcium for tofu is 67% higher.
- Tofu contains 44 times more selenium than salsa. Tofu contains 17.4µg of selenium, while salsa contains 0.4µg.
- Salsa contains less saturated fat.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and USDA Commodity, salsa.
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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 | +262.5% |
| Contains more CalciumCalcium | +5591.7% |
| Contains more IronIron | +18.8% |
| Contains more CopperCopper | +293.8% |
| Contains more ZincZinc | +823.5% |
| Contains more PhosphorusPhosphorus | +533.3% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +4250% |
| Contains more PotassiumPotassium | +13.9% |
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 B1Vitamin B1 | +216% |
| Contains more Vitamin B2Vitamin B2 | +240% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +52.6% |
| Contains more Vitamin CVitamin C | +1900% |
| Contains more Vitamin B3Vitamin B3 | +183.5% |
| Contains more Vitamin B6Vitamin B6 | +62% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 12mg | 67% |
| Manganese | 1.181mg | 51% | |
| Polyunsaturated fat | 4.921g | 0.107g | 32% |
| Protein | 17.27g | 1.5g | 32% |
| Selenium | 17.4µg | 0.4µg | 31% |
| Copper | 0.378mg | 0.096mg | 31% |
| Phosphorus | 190mg | 30mg | 23% |
| Sodium | 14mg | 430mg | 18% |
| Fats | 8.72g | 0.2g | 13% |
| Zinc | 1.57mg | 0.17mg | 13% |
| Magnesium | 58mg | 16mg | 10% |
| Vitamin B1 | 0.158mg | 0.05mg | 9% |
| Saturated fat | 1.261g | 0.029g | 6% |
| Vitamin B2 | 0.102mg | 0.03mg | 6% |
| Monounsaturated fat | 1.925g | 0.016g | 5% |
| Calories | 144kcal | 36kcal | 5% |
| Iron | 2.66mg | 2.24mg | 5% |
| Vitamin C | 0.2mg | 4mg | 4% |
| Vitamin B6 | 0.092mg | 0.149mg | 4% |
| Fiber | 2.3g | 1.4g | 4% |
| Vitamin B3 | 0.381mg | 1.08mg | 4% |
| Folate | 29µg | 19µg | 3% |
| Vitamin A | 28µg | 3% | |
| Vitamin B5 | 0.133mg | 3% | |
| Carbs | 2.78g | 7g | 1% |
| Potassium | 237mg | 270mg | 1% |
| Net carbs | 0.48g | 5.6g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1051.3% |
| Contains more FatsFats | +4260% |
| Contains more CarbsCarbs | +151.8% |
| Contains more WaterWater | +28.5% |
| Contains more OtherOther | +14.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11931.3% |
| Contains more Poly. FatPolyunsaturated fat | +4499.1% |
| Contains less Sat. FatSaturated fat | -97.7% |
