Tortilla vs. Tofu — In-Depth Nutrition Comparison
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How are tortilla and tofu different?
- Tortilla is higher in vitamin B3, vitamin B1, folate, and iron; however, tofu is richer in calcium, manganese, copper, zinc, and magnesium.
- Daily need coverage for calcium for tofu is 61% higher.
- Tortilla contains 34 times more sodium than tofu. While tortilla contains 482mg of sodium, tofu contains only 14mg.
- Tofu has a lower glycemic index (15) than tortilla (52).
Tortilla, includes plain, and from mutton sandwich (Navajo) and Tofu, raw, firm, prepared with calcium sulfate 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 IronIron | +43.2% |
| 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% |
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 EVitamin E | +∞% |
| 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 Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +237.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 70mg | 683mg | 61% |
| Manganese | 0.268mg | 1.181mg | 40% |
| Copper | 0.102mg | 0.378mg | 31% |
| Polyunsaturated fat | 0.391g | 4.921g | 30% |
| Vitamin B3 | 4.125mg | 0.381mg | 23% |
| Sodium | 482mg | 14mg | 20% |
| Protein | 7.28g | 17.27g | 20% |
| Vitamin B1 | 0.37mg | 0.158mg | 18% |
| Starch | 43.02g | 18% | |
| Folate | 98µg | 29µg | 17% |
| Carbs | 49.94g | 2.78g | 16% |
| Iron | 3.81mg | 2.66mg | 14% |
| Fats | 0.95g | 8.72g | 12% |
| Zinc | 0.32mg | 1.57mg | 11% |
| Magnesium | 19mg | 58mg | 9% |
| Phosphorus | 146mg | 190mg | 6% |
| Calories | 237kcal | 144kcal | 5% |
| Monounsaturated fat | 0.185g | 1.925g | 4% |
| Potassium | 105mg | 237mg | 4% |
| Saturated fat | 0.296g | 1.261g | 4% |
| Vitamin B6 | 0.06mg | 0.092mg | 2% |
| Vitamin B5 | 0.17mg | 0.133mg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Vitamin B2 | 0.114mg | 0.102mg | 1% |
| Selenium | 16.6µg | 17.4µg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 47.54g | 0.48g | N/A |
| Sugar | 2.75g | N/A | |
| Fiber | 2.4g | 2.3g | 0% |
| Vitamin K | 0.4µg | 0% | |
| Tryptophan | 0.06mg | 0.235mg | 0% |
| Threonine | 0.182mg | 0.785mg | 0% |
| Isoleucine | 0.286mg | 0.849mg | 0% |
| Leucine | 0.53mg | 1.392mg | 0% |
| Lysine | 0.157mg | 0.883mg | 0% |
| Methionine | 0.122mg | 0.211mg | 0% |
| Phenylalanine | 0.375mg | 0.835mg | 0% |
| Valine | 0.326mg | 0.87mg | 0% |
| Histidine | 0.165mg | 0.431mg | 0% |
| Omega-3 - ALA | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1696.4% |
| Contains more OtherOther | +33.6% |
| Contains more ProteinProtein | +137.2% |
| Contains more FatsFats | +817.9% |
| Contains more WaterWater | +74.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.5% |
| Contains more Mono. FatMonounsaturated fat | +940.5% |
| Contains more Poly. FatPolyunsaturated fat | +1158.6% |