Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tortilla vs. Tofu — In-Depth Nutrition Comparison

Compare

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 from Tofu is 61% higher.
  • Tortilla contains 34 times more Sodium than Tofu. While Tortilla contains 482mg of Sodium, Tofu contains only 14mg.

Tortilla, includes plain and from mutton sandwich (Navajo) and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Tortilla 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.
:
9
Tofu
Contains more Iron +43.2%
Contains more Calcium +875.7%
Contains more Magnesium +205.3%
Contains more Phosphorus +30.1%
Contains more Potassium +125.7%
Contains less Sodium -97.1%
Contains more Zinc +390.6%
Contains more Copper +270.6%
Contains more Manganese +340.7%
Equal in Selenium - 17.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +43.2%
Contains more Calcium +875.7%
Contains more Magnesium +205.3%
Contains more Phosphorus +30.1%
Contains more Potassium +125.7%
Contains less Sodium -97.1%
Contains more Zinc +390.6%
Contains more Copper +270.6%
Contains more Manganese +340.7%
Equal in Selenium - 17.4

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.
:
5
Tofu
Contains more Vitamin B1 +134.2%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B3 +982.7%
Contains more Vitamin B5 +27.8%
Contains more Folate +237.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +53.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +134.2%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B3 +982.7%
Contains more Vitamin B5 +27.8%
Contains more Folate +237.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +53.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Tofu
Contains more Carbs +1696.4%
Contains more Other +33.6%
Contains more Protein +137.2%
Contains more Fats +817.9%
Contains more Water +74.7%
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +1696.4%
Contains more Other +33.6%
Contains more Protein +137.2%
Contains more Fats +817.9%
Contains more Water +74.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Tofu
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +940.5%
Contains more Polyunsaturated fat +1158.6%
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +940.5%
Contains more Polyunsaturated fat +1158.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Tofu Opinion
Net carbs 47.54g 0.48g Tortilla
Protein 7.28g 17.27g Tofu
Fats 0.95g 8.72g Tofu
Carbs 49.94g 2.78g Tortilla
Calories 237kcal 144kcal Tortilla
Starch 43.02g Tortilla
Sugar 2.75g Tofu
Fiber 2.4g 2.3g Tortilla
Calcium 70mg 683mg Tofu
Iron 3.81mg 2.66mg Tortilla
Magnesium 19mg 58mg Tofu
Phosphorus 146mg 190mg Tofu
Potassium 105mg 237mg Tofu
Sodium 482mg 14mg Tofu
Zinc 0.32mg 1.57mg Tofu
Copper 0.102mg 0.378mg Tofu
Manganese 0.268mg 1.181mg Tofu
Selenium 16.6µg 17.4µg Tofu
Vitamin A 166IU Tofu
Vitamin E 0.19mg Tortilla
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.37mg 0.158mg Tortilla
Vitamin B2 0.114mg 0.102mg Tortilla
Vitamin B3 4.125mg 0.381mg Tortilla
Vitamin B5 0.17mg 0.133mg Tortilla
Vitamin B6 0.06mg 0.092mg Tofu
Folate 98µg 29µg Tortilla
Vitamin K 0.4µg Tortilla
Tryptophan 0.06mg 0.235mg Tofu
Threonine 0.182mg 0.785mg Tofu
Isoleucine 0.286mg 0.849mg Tofu
Leucine 0.53mg 1.392mg Tofu
Lysine 0.157mg 0.883mg Tofu
Methionine 0.122mg 0.211mg Tofu
Phenylalanine 0.375mg 0.835mg Tofu
Valine 0.326mg 0.87mg Tofu
Histidine 0.165mg 0.431mg Tofu
Saturated Fat 0.296g 1.261g Tortilla
Monounsaturated Fat 0.185g 1.925g Tofu
Polyunsaturated fat 0.391g 4.921g Tofu
Omega-3 - ALA 0.019g Tortilla

Which food is preferable for your diet?

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

People also compare

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
25%
Tortilla
11%
Tofu
Minerals Daily Need Coverage Score
48%
Tortilla
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Tortilla
Tortilla is lower in Saturated Fat (difference - 0.965g)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.75g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 468mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.