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  6. Tofu vs. Taco salad

Tofu vs. Taco salad — In-Depth Nutrition Comparison

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How are tofu and taco salad different?

  • Tofu is higher in calcium, manganese, copper, selenium, iron, and phosphorus; however, taco salad is richer in vitamin B12 and vitamin B5.
  • Daily need coverage for calcium for tofu is 59% higher.
  • Tofu contains 8 times more selenium than taco salad. While tofu contains 17.4µg of selenium, taco salad contains only 2.2µg.
  • Tofu has less saturated fat.

Tofu, raw, firm, prepared with calcium sulfate and Fast foods, taco salad are the varieties used in this article.

Infographic

Tofu vs Taco salad 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
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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +123.1%
Contains more CalciumCalcium +604.1%
Contains more PotassiumPotassium +12.9%
Contains more IronIron +131.3%
Contains more CopperCopper +234.5%
Contains more ZincZinc +15.4%
Contains more PhosphorusPhosphorus +163.9%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +607.2%
Contains more SeleniumSelenium +690.9%

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.
Tofu
Tofu
1
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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin B1Vitamin B1 +216%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin B2Vitamin B2 +76.5%
Contains more Vitamin B3Vitamin B3 +225.5%
Contains more Vitamin B5Vitamin B5 +411.3%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +44.8%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tofu Taco salad DV% diff.
Calcium 683mg 97mg 59%
Manganese 1.181mg 0.167mg 44%
Copper 0.378mg 0.113mg 29%
Selenium 17.4µg 2.2µg 28%
Polyunsaturated fat 4.921g 0.883g 27%
Protein 17.27g 6.68g 21%
Iron 2.66mg 1.15mg 19%
Phosphorus 190mg 72mg 17%
Sodium 14mg 385mg 16%
Vitamin B12 0µg 0.32µg 13%
Vitamin B5 0.133mg 0.68mg 11%
Saturated fat 1.261g 3.446g 10%
Vitamin B1 0.158mg 0.05mg 9%
Fiber 2.3g 9%
Magnesium 58mg 26mg 8%
Cholesterol 0mg 22mg 7%
Vitamin B2 0.102mg 0.18mg 6%
Vitamin B3 0.381mg 1.24mg 5%
Choline 23.3mg 4%
Carbs 2.78g 11.91g 3%
Folate 29µg 42µg 3%
Monounsaturated fat 1.925g 2.606g 2%
Vitamin C 0.2mg 1.8mg 2%
Fats 8.72g 7.46g 2%
Zinc 1.57mg 1.36mg 2%
Potassium 237mg 210mg 1%
Vitamin B6 0.092mg 0.11mg 1%
Calories 144kcal 141kcal 0%
Net carbs 0.48g 11.91g N/A
Tryptophan 0.235mg 0.075mg 0%
Threonine 0.785mg 0.254mg 0%
Isoleucine 0.849mg 0.311mg 0%
Leucine 1.392mg 0.549mg 0%
Lysine 0.883mg 0.486mg 0%
Methionine 0.211mg 0.145mg 0%
Phenylalanine 0.835mg 0.277mg 0%
Valine 0.87mg 0.343mg 0%
Histidine 0.431mg 0.201mg 0%

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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +158.5%
Contains more FatsFats +16.9%
Contains more CarbsCarbs +328.4%
Contains more OtherOther +14.3%
~equal in Water ~72.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -63.4%
Contains more Poly. FatPolyunsaturated fat +457.3%
Contains more Mono. FatMonounsaturated fat +35.4%

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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

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.