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