Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Tofu

Tofu vs. Tofu — In-Depth Nutrition Comparison

Compare

Important differences between Tofu and Tofu

    The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Tofu, raw, firm, prepared with calcium sulfate.

    Infographic

    Tofu vs Tofu 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
    0
    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%
    Tofu
    Tofu
    0
    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%
    ~equal in Magnesium ~58mg
    ~equal in Calcium ~683mg
    ~equal in Potassium ~237mg
    ~equal in Iron ~2.66mg
    ~equal in Copper ~0.378mg
    ~equal in Zinc ~1.57mg
    ~equal in Phosphorus ~190mg
    ~equal in Sodium ~14mg
    ~equal in Manganese ~1.181mg
    ~equal in Selenium ~17.4µg

    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
    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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
    Tofu
    Tofu
    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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
    ~equal in Vitamin C ~0.2mg
    ~equal in Vitamin A ~166IU
    ~equal in Vitamin E ~mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.158mg
    ~equal in Vitamin B2 ~0.102mg
    ~equal in Vitamin B3 ~0.381mg
    ~equal in Vitamin B5 ~0.133mg
    ~equal in Vitamin B6 ~0.092mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~µg
    ~equal in Folate ~29µg
    ~equal in Choline ~mg

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Tofu
    Tofu
    0
    17% 9% 3% 70%
    Protein: 17.27 g
    Fats: 8.72 g
    Carbs: 2.78 g
    Water: 69.83 g
    Other: 1.4 g
    Tofu
    Tofu
    0
    17% 9% 3% 70%
    Protein: 17.27 g
    Fats: 8.72 g
    Carbs: 2.78 g
    Water: 69.83 g
    Other: 1.4 g
    ~equal in Protein ~17.27g
    ~equal in Fats ~8.72g
    ~equal in Carbs ~2.78g
    ~equal in Water ~69.83g
    ~equal in Other ~1.4g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Tofu
    Tofu
    0
    16% 24% 61%
    Saturated Fat: Sat. Fat 1.261 g
    Monounsaturated Fat: Mono. Fat 1.925 g
    Polyunsaturated fat: Poly. Fat 4.921 g
    Tofu
    Tofu
    0
    16% 24% 61%
    Saturated Fat: Sat. Fat 1.261 g
    Monounsaturated Fat: Mono. Fat 1.925 g
    Polyunsaturated fat: Poly. Fat 4.921 g
    ~equal in Saturated Fat ~1.261g
    ~equal in Monounsaturated Fat ~1.925g
    ~equal in Polyunsaturated fat ~4.921g

    Comparison summary table

    Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
    Tofu Tofu
    Lower in Cholesterol Equal
    Lower in Sugar Equal
    Lower in Sodium Equal
    Lower in Saturated Fat Equal
    Lower in Glycemic Index Equal
    Lower in price Equal
    Rich in minerals Equal
    Rich in vitamins Equal

    All nutrients comparison - raw data values

    Nutrient Tofu Tofu Opinion
    Calories 144kcal 144kcal
    Protein 17.27g 17.27g
    Fats 8.72g 8.72g
    Vitamin C 0.2mg 0.2mg
    Net carbs 0.48g 0.48g
    Carbs 2.78g 2.78g
    Magnesium 58mg 58mg
    Calcium 683mg 683mg
    Potassium 237mg 237mg
    Iron 2.66mg 2.66mg
    Fiber 2.3g 2.3g
    Copper 0.378mg 0.378mg
    Zinc 1.57mg 1.57mg
    Phosphorus 190mg 190mg
    Sodium 14mg 14mg
    Vitamin A 166IU 166IU
    Manganese 1.181mg 1.181mg
    Selenium 17.4µg 17.4µg
    Vitamin B1 0.158mg 0.158mg
    Vitamin B2 0.102mg 0.102mg
    Vitamin B3 0.381mg 0.381mg
    Vitamin B5 0.133mg 0.133mg
    Vitamin B6 0.092mg 0.092mg
    Folate 29µg 29µg
    Saturated Fat 1.261g 1.261g
    Monounsaturated Fat 1.925g 1.925g
    Polyunsaturated fat 4.921g 4.921g
    Tryptophan 0.235mg 0.235mg
    Threonine 0.785mg 0.785mg
    Isoleucine 0.849mg 0.849mg
    Leucine 1.392mg 1.392mg
    Lysine 0.883mg 0.883mg
    Methionine 0.211mg 0.211mg
    Phenylalanine 0.835mg 0.835mg
    Valine 0.87mg 0.87mg
    Histidine 0.431mg 0.431mg

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Tofu Tofu
    Low Calories diet Equal
    Low Fats diet Equal
    Low Carbs diet Equal
    Low Glycemic Index diet Equal

    People also compare

    Tofu
    Tofu vs Miso
    Miso
    Tofu
    Tofu vs Soybean raw
    Soybean raw
    Tofu
    Tofu vs Tempeh
    Tempeh
    Tofu
    Tofu vs Miso
    Miso
    Tofu
    Tofu vs Soybean raw
    Soybean raw
    Tofu
    Tofu vs Tempeh
    Tempeh

    Vitamins & Minerals Daily Need Coverage Score

    The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
    Vitamins Daily Need Coverage Score
    10%
    Tofu
    10%
    Tofu
    Minerals Daily Need Coverage Score
    87%
    Tofu
    87%
    Tofu

    Comparison summary

    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    Which food contains less Sugar?
    ?
    The foods are relatively equal in Sugar ( g)
    Which food contains less Sodium?
    ?
    The foods are relatively equal in Sodium (14 mg)
    Which food contains less Saturated Fat?
    ?
    The foods are relatively equal in Saturated Fat (1.261 g)
    Which food is lower in glycemic index?
    ?
    The foods have equal glycemic indexes (15)
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($)
    Which food is richer in minerals?
    ?
    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
    Which food is richer in vitamins?
    ?
    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

    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. 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.