Tofu vs. Tortilla — In-Depth Nutrition Comparison
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Differences between tofu and tortillas
- Tofu has more calcium, while tortillas have more vitamin B1, selenium, fiber, vitamin B3, folate, phosphorus, and vitamin B6.
- Tortillas' daily need coverage for vitamin B1 is 55% higher.
- Tortillas contain 3 times less calcium than tofu. Tofu contains 683mg of calcium, while tortillas contain 244mg.
- The amount of saturated fat in tofu is lower.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of tortillas is 52.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Tortillas, ready-to-bake or -fry, whole wheat.
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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 CalciumCalcium | +179.9% |
| Contains more CopperCopper | +42.1% |
| Contains less SodiumSodium | -97.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +46.6% |
| Contains more PotassiumPotassium | +10.5% |
| Contains more ZincZinc | +22.3% |
| Contains more PhosphorusPhosphorus | +82.1% |
| Contains more SeleniumSelenium | +112.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +420.9% |
| Contains more Vitamin B2Vitamin B2 | +183.3% |
| Contains more Vitamin B3Vitamin B3 | +1175.1% |
| Contains more Vitamin B6Vitamin B6 | +239.1% |
| Contains more FolateFolate | +375.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.158mg | 0.823mg | 55% |
| Manganese | 1.181mg | 51% | |
| Calcium | 683mg | 244mg | 44% |
| Selenium | 17.4µg | 37µg | 36% |
| Fiber | 2.3g | 9.8g | 30% |
| Vitamin B3 | 0.381mg | 4.858mg | 28% |
| Folate | 29µg | 138µg | 27% |
| Polyunsaturated fat | 4.921g | 0.992g | 26% |
| Phosphorus | 190mg | 346mg | 22% |
| Sodium | 14mg | 512mg | 22% |
| Vitamin B6 | 0.092mg | 0.312mg | 17% |
| Saturated fat | 1.261g | 4.878g | 16% |
| Protein | 17.27g | 9.76g | 15% |
| Carbs | 2.78g | 45.89g | 14% |
| Vitamin B2 | 0.102mg | 0.289mg | 14% |
| Copper | 0.378mg | 0.266mg | 12% |
| Calories | 144kcal | 310kcal | 8% |
| Vitamin E | 0.9mg | 6% | |
| Magnesium | 58mg | 85mg | 6% |
| Choline | 20mg | 4% | |
| Vitamin K | 4.5µg | 4% | |
| Zinc | 1.57mg | 1.92mg | 3% |
| Monounsaturated fat | 1.925g | 3.062g | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Fats | 8.72g | 9.76g | 2% |
| Potassium | 237mg | 262mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 36.09g | N/A |
| Iron | 2.66mg | 2.63mg | 0% |
| Sugar | 2.44g | N/A | |
| Tryptophan | 0.235mg | 0.129mg | 0% |
| Threonine | 0.785mg | 0.312mg | 0% |
| Isoleucine | 0.849mg | 0.353mg | 0% |
| Leucine | 1.392mg | 0.671mg | 0% |
| Lysine | 0.883mg | 0.37mg | 0% |
| Methionine | 0.211mg | 0.163mg | 0% |
| Phenylalanine | 0.835mg | 0.488mg | 0% |
| Valine | 0.87mg | 0.444mg | 0% |
| Histidine | 0.431mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +76.9% |
| Contains more WaterWater | +131.6% |
| Contains more FatsFats | +11.9% |
| Contains more CarbsCarbs | +1550.7% |
| Contains more OtherOther | +217.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.1% |
| Contains more Poly. FatPolyunsaturated fat | +396.1% |
| Contains more Mono. FatMonounsaturated fat | +59.1% |
