Tofu vs. Tart — In-Depth Nutrition Comparison
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A recap on differences between tofu and tart
- Tofu is higher in calcium, copper, phosphorus, and zinc, yet tart is higher in vitamin B2, vitamin B6, vitamin B3, folate, and vitamin A.
- Tofu covers your daily calcium needs 64% more than tart.
- Tofu contains 6 times more zinc than tart. While tofu contains 1.57mg of zinc, tart contains only 0.28mg.
- The amount of sodium in tofu is lower.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Breakfast tart, low fat.
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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 | +31.8% |
| Contains more CalciumCalcium | +1452.3% |
| Contains more PotassiumPotassium | +259.1% |
| Contains more CopperCopper | +417.8% |
| Contains more ZincZinc | +460.7% |
| Contains more PhosphorusPhosphorus | +104.3% |
| Contains less SodiumSodium | -96.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +34.9% |
| Contains more IronIron | +28.6% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +1800% |
| Contains more Vitamin B1Vitamin B1 | +80.4% |
| Contains more Vitamin B2Vitamin B2 | +438.2% |
| Contains more Vitamin B3Vitamin B3 | +897.4% |
| Contains more Vitamin B6Vitamin B6 | +313% |
| Contains more FolateFolate | +244.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 44mg | 64% |
| Manganese | 1.181mg | 51% | |
| Vitamin B2 | 0.102mg | 0.549mg | 34% |
| Copper | 0.378mg | 0.073mg | 34% |
| Vitamin A | 285µg | 32% | |
| Polyunsaturated fat | 4.921g | 0.878g | 27% |
| Protein | 17.27g | 3.99g | 27% |
| Carbs | 2.78g | 76.8g | 25% |
| Vitamin B6 | 0.092mg | 0.38mg | 22% |
| Vitamin B3 | 0.381mg | 3.8mg | 21% |
| Folate | 29µg | 100µg | 18% |
| Sodium | 14mg | 361mg | 15% |
| Phosphorus | 190mg | 93mg | 14% |
| Zinc | 1.57mg | 0.28mg | 12% |
| Calories | 144kcal | 372kcal | 11% |
| Vitamin B1 | 0.158mg | 0.285mg | 11% |
| Iron | 2.66mg | 3.42mg | 10% |
| Selenium | 17.4µg | 12.9µg | 8% |
| Potassium | 237mg | 66mg | 5% |
| Fats | 8.72g | 5.99g | 4% |
| Monounsaturated fat | 1.925g | 3.338g | 4% |
| Vitamin E | 0.53mg | 4% | |
| Vitamin C | 0.2mg | 3.8mg | 4% |
| Fiber | 2.3g | 1.5g | 3% |
| Magnesium | 58mg | 44mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Choline | 8.4mg | 2% | |
| Saturated fat | 1.261g | 1.393g | 1% |
| Net carbs | 0.48g | 75.3g | N/A |
| Sugar | 4.87g | N/A | |
| Vitamin K | 0.4µg | 0% | |
| 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 | +332.8% |
| Contains more FatsFats | +45.6% |
| Contains more WaterWater | +480% |
| Contains more OtherOther | +18.6% |
| Contains more CarbsCarbs | +2662.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -9.5% |
| Contains more Poly. FatPolyunsaturated fat | +460.5% |
| Contains more Mono. FatMonounsaturated fat | +73.4% |
