Tofu vs. Taco — In-Depth Nutrition Comparison

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How are tofu and taco different?

Tofu is richer in calcium, manganese, copper, iron, selenium, and vitamin B1, while taco is higher in vitamin B12.
Tofu covers your daily need for calcium, 59% more than taco.
Tofu contains 5 times more copper than taco. Tofu contains 0.378mg of copper, while taco contains 0.077mg.
Tofu is lower in saturated fat.
Taco has a higher glycemic index (39) than tofu (15).

Tofu, raw, firm, prepared with calcium sulfate and Fast foods, taco with beef, cheese, and lettuce, hard shell types were used in this article.

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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

Taco

Contains more MagnesiumMagnesium	+81.3%
Contains more CalciumCalcium	+667.4%
Contains more PotassiumPotassium	+13.4%
Contains more IronIron	+123.5%
Contains more CopperCopper	+390.9%
Contains less SodiumSodium	-96.5%
Contains more ManganeseManganese	+374.3%
Contains more SeleniumSelenium	+89.1%

Contains more ZincZinc

+11.5%

~equal in Phosphorus ~178mg

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

Taco

Contains more Vitamin B1Vitamin B1	+216%
Contains more Vitamin B2Vitamin B2	+70%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+52.6%

Contains more Vitamin CVitamin C	+100%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+333.1%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin B6 ~0.09mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	89mg	59%
Manganese	1.181mg	0.249mg	41%
Vitamin B12	0µg	0.93µg	39%
Copper	0.378mg	0.077mg	33%
Iron	2.66mg	1.19mg	18%
Protein	17.27g	8.86g	17%
Sodium	14mg	397mg	17%
Selenium	17.4µg	9.2µg	15%
Saturated fat	1.261g	4.384g	14%
Vitamin K		15.3µg	13%
Polyunsaturated fat	4.921g	3.042g	13%
Cholesterol	0mg	28mg	9%
Vitamin B1	0.158mg	0.05mg	9%
Vitamin B3	0.381mg	1.65mg	8%
Magnesium	58mg	32mg	6%
Fiber	2.3g	3.9g	6%
Carbs	2.78g	19.85g	6%
Starch		14.78g	6%
Monounsaturated fat	1.925g	4.411g	6%
Fats	8.72g	12.7g	6%
Choline		32mg	6%
Calories	144kcal	226kcal	4%
Vitamin E		0.6mg	4%
Folate	29µg	19µg	3%
Vitamin B5	0.133mg		3%
Vitamin B2	0.102mg	0.06mg	3%
Vitamin A		20µg	2%
Phosphorus	190mg	178mg	2%
Zinc	1.57mg	1.75mg	2%
Vitamin D	0µg	0.1µg	1%
Potassium	237mg	209mg	1%
Vitamin D	0IU	4IU	1%
Vitamin C	0.2mg	0.4mg	0%
Net carbs	0.48g	15.95g	N/A
Sugar		0.9g	N/A
Vitamin B6	0.092mg	0.09mg	0%
Trans fat	0g	0.467g	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%
Fructose		0.3g	0%
Omega-3 - EPA		0.005g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-3 - DPA		0.006g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.011g	N/A
Omega-6 - Eicosadienoic acid		0.004g	N/A
Omega-6 - Linoleic acid		2.708g	N/A