Tofu vs. Tortilla — In-Depth Nutrition Comparison
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How are tofu and tortilla different?
- Tofu is higher in calcium, manganese, copper, zinc, and magnesium; however, tortilla is richer in vitamin B3, vitamin B1, folate, and iron.
- Daily need coverage for calcium for tofu is 61% higher.
- Tofu contains 5 times more zinc than tortilla. While tofu contains 1.57mg of zinc, tortilla contains only 0.32mg.
- Tofu has less sodium.
- Tofu has a lower glycemic index (15) than tortilla (52).
Tofu, raw, firm, prepared with calcium sulfate and Tortilla, includes plain, and from mutton sandwich (Navajo) are the varieties used in this article.
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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 | +205.3% |
| Contains more CalciumCalcium | +875.7% |
| Contains more PotassiumPotassium | +125.7% |
| Contains more CopperCopper | +270.6% |
| Contains more ZincZinc | +390.6% |
| Contains more PhosphorusPhosphorus | +30.1% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +340.7% |
| Contains more IronIron | +43.2% |
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 B6Vitamin B6 | +53.3% |
| Contains more Vitamin B1Vitamin B1 | +134.2% |
| Contains more Vitamin B2Vitamin B2 | +11.8% |
| Contains more Vitamin B3Vitamin B3 | +982.7% |
| Contains more Vitamin B5Vitamin B5 | +27.8% |
| Contains more FolateFolate | +237.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 70mg | 61% |
| Manganese | 1.181mg | 0.268mg | 40% |
| Copper | 0.378mg | 0.102mg | 31% |
| Polyunsaturated fat | 4.921g | 0.391g | 30% |
| Vitamin B3 | 0.381mg | 4.125mg | 23% |
| Sodium | 14mg | 482mg | 20% |
| Protein | 17.27g | 7.28g | 20% |
| Vitamin B1 | 0.158mg | 0.37mg | 18% |
| Starch | 43.02g | 18% | |
| Folate | 29µg | 98µg | 17% |
| Carbs | 2.78g | 49.94g | 16% |
| Iron | 2.66mg | 3.81mg | 14% |
| Fats | 8.72g | 0.95g | 12% |
| Zinc | 1.57mg | 0.32mg | 11% |
| Magnesium | 58mg | 19mg | 9% |
| Phosphorus | 190mg | 146mg | 6% |
| Calories | 144kcal | 237kcal | 5% |
| Monounsaturated fat | 1.925g | 0.185g | 4% |
| Potassium | 237mg | 105mg | 4% |
| Saturated fat | 1.261g | 0.296g | 4% |
| Vitamin B6 | 0.092mg | 0.06mg | 2% |
| Vitamin B5 | 0.133mg | 0.17mg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Vitamin B2 | 0.102mg | 0.114mg | 1% |
| Selenium | 17.4µg | 16.6µg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 47.54g | N/A |
| Sugar | 2.75g | N/A | |
| Fiber | 2.3g | 2.4g | 0% |
| Vitamin K | 0.4µg | 0% | |
| Tryptophan | 0.235mg | 0.06mg | 0% |
| Threonine | 0.785mg | 0.182mg | 0% |
| Isoleucine | 0.849mg | 0.286mg | 0% |
| Leucine | 1.392mg | 0.53mg | 0% |
| Lysine | 0.883mg | 0.157mg | 0% |
| Methionine | 0.211mg | 0.122mg | 0% |
| Phenylalanine | 0.835mg | 0.375mg | 0% |
| Valine | 0.87mg | 0.326mg | 0% |
| Histidine | 0.431mg | 0.165mg | 0% |
| Omega-3 - ALA | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +137.2% |
| Contains more FatsFats | +817.9% |
| Contains more WaterWater | +74.7% |
| Contains more CarbsCarbs | +1696.4% |
| Contains more OtherOther | +33.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +940.5% |
| Contains more Poly. FatPolyunsaturated fat | +1158.6% |
| Contains less Sat. FatSaturated fat | -76.5% |