Tofu vs. Tamale — In-Depth Nutrition Comparison
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Summary of differences between tofu and tamale
- Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, vitamin B1, and magnesium; however, tamale is higher in vitamin B12.
- Tofu covers your daily need for calcium, 65% more than tamale.
- Tofu has 7 times more manganese than tamale. While tofu has 1.181mg of manganese, tamale has only 0.174mg.
- Tofu has less sodium.
- The glycemic index of tamale is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Tamales (Navajo).
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.
| Contains more MagnesiumMagnesium | +163.6% |
| Contains more CalciumCalcium | +2255.2% |
| Contains more PotassiumPotassium | +80.9% |
| Contains more IronIron | +118% |
| Contains more CopperCopper | +500% |
| Contains more PhosphorusPhosphorus | +91.9% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +578.7% |
| Contains more SeleniumSelenium | +190% |
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 | +27.5% |
| Contains more FolateFolate | +93.3% |
| Contains more Vitamin CVitamin C | +750% |
| Contains more Vitamin B3Vitamin B3 | +317.3% |
| Contains more Vitamin B5Vitamin B5 | +54.1% |
| Contains more Vitamin B6Vitamin B6 | +55.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 29mg | 65% |
| Manganese | 1.181mg | 0.174mg | 44% |
| Copper | 0.378mg | 0.063mg | 35% |
| Polyunsaturated fat | 4.921g | 0.688g | 28% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Protein | 17.27g | 6.28g | 22% |
| Selenium | 17.4µg | 6µg | 21% |
| Iron | 2.66mg | 1.22mg | 18% |
| Sodium | 14mg | 427mg | 18% |
| Phosphorus | 190mg | 99mg | 13% |
| Vitamin B1 | 0.158mg | 0.05mg | 9% |
| Magnesium | 58mg | 22mg | 9% |
| Vitamin B3 | 0.381mg | 1.59mg | 8% |
| Cholesterol | 0mg | 17mg | 6% |
| Saturated fat | 1.261g | 2.396g | 5% |
| Starch | 12.27g | 5% | |
| Carbs | 2.78g | 18.12g | 5% |
| Vitamin B6 | 0.092mg | 0.143mg | 4% |
| Fats | 8.72g | 6.12g | 4% |
| Folate | 29µg | 15µg | 4% |
| Fiber | 2.3g | 3.1g | 3% |
| Potassium | 237mg | 131mg | 3% |
| Monounsaturated fat | 1.925g | 2.739g | 2% |
| Vitamin C | 0.2mg | 1.7mg | 2% |
| Vitamin B2 | 0.102mg | 0.08mg | 2% |
| Zinc | 1.57mg | 1.48mg | 1% |
| Vitamin B5 | 0.133mg | 0.205mg | 1% |
| Calories | 144kcal | 153kcal | 0% |
| Net carbs | 0.48g | 15.02g | N/A |
| Sugar | 0.99g | N/A | |
| Tryptophan | 0.235mg | 0.052mg | 0% |
| Threonine | 0.785mg | 0.239mg | 0% |
| Isoleucine | 0.849mg | 0.271mg | 0% |
| Leucine | 1.392mg | 0.568mg | 0% |
| Lysine | 0.883mg | 0.427mg | 0% |
| Methionine | 0.211mg | 0.15mg | 0% |
| Phenylalanine | 0.835mg | 0.275mg | 0% |
| Valine | 0.87mg | 0.318mg | 0% |
| Histidine | 0.431mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +175% |
| Contains more FatsFats | +42.5% |
| Contains more CarbsCarbs | +551.8% |
~equal in
Water
~68.1g
~equal in
Other
~1.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -47.4% |
| Contains more Poly. FatPolyunsaturated fat | +615.3% |
| Contains more Mono. FatMonounsaturated fat | +42.3% |
