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  6. Tofu vs. Table salt

Tofu vs. Table salt — In-Depth Nutrition Comparison

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Summary of differences between tofu and table salt

  • Table salt has less calcium, manganese, copper, selenium, iron, phosphorus, magnesium, zinc, and vitamin B1 than tofu.
  • Table salt covers your daily need for sodium, 1685% more than tofu.
  • Tofu has less sodium.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Salt, table.

Infographic

Tofu vs Table salt 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
10
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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +5700%
Contains more CalciumCalcium +2745.8%
Contains more PotassiumPotassium +2862.5%
Contains more IronIron +706.1%
Contains more CopperCopper +1160%
Contains more ZincZinc +1470%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1081%
Contains more SeleniumSelenium +17300%

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
7
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Tofu Table salt DV% diff.
Sodium 14mg 38758mg 1685%
Calcium 683mg 24mg 66%
Manganese 1.181mg 0.1mg 47%
Copper 0.378mg 0.03mg 39%
Protein 17.27g 0g 35%
Polyunsaturated fat 4.921g 0g 33%
Selenium 17.4µg 0.1µg 31%
Iron 2.66mg 0.33mg 29%
Phosphorus 190mg 0mg 27%
Magnesium 58mg 1mg 14%
Zinc 1.57mg 0.1mg 13%
Vitamin B1 0.158mg 0mg 13%
Fats 8.72g 0g 13%
Fiber 2.3g 0g 9%
Vitamin B2 0.102mg 0mg 8%
Vitamin B6 0.092mg 0mg 7%
Folate 29µg 0µg 7%
Calories 144kcal 0kcal 7%
Potassium 237mg 8mg 7%
Saturated fat 1.261g 0g 6%
Monounsaturated fat 1.925g 0g 5%
Vitamin B5 0.133mg 0mg 3%
Vitamin B3 0.381mg 0mg 2%
Carbs 2.78g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Tryptophan 0.235mg 0mg 0%
Threonine 0.785mg 0mg 0%
Isoleucine 0.849mg 0mg 0%
Leucine 1.392mg 0mg 0%
Lysine 0.883mg 0mg 0%
Methionine 0.211mg 0mg 0%
Phenylalanine 0.835mg 0mg 0%
Valine 0.87mg 0mg 0%
Histidine 0.431mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +34815%
Contains more OtherOther +7028.6%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.