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  6. Tortilla vs. Tofu

Tortilla vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between Tortilla and Tofu

  • Tortilla has more Vitamin B3, Vitamin B1, Folate, Selenium, and Fiber, however, Tofu is richer in Calcium, Iron, Manganese, and Copper.
  • Tofu covers your daily Calcium needs 28% more than Tortilla.
  • Tofu has 69 times less Sodium than Tortilla. Tortilla has 482mg of Sodium, while Tofu has 7mg.

Specific food types used in this comparison are Tortilla, includes plain and from mutton sandwich (Navajo) and Tofu, raw, regular, prepared with calcium sulfate.

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.
Tortilla
Tortilla
2
:
8
Tofu
Tofu
Contains more Phosphorus +50.5%
Contains more Selenium +86.5%
Contains more Calcium +400%
Contains more Iron +40.7%
Contains more Magnesium +57.9%
Contains more Potassium +15.2%
Contains less Sodium -98.5%
Contains more Zinc +150%
Contains more Copper +89.2%
Contains more Manganese +125.7%
Tortilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +50.5%
Contains more Selenium +86.5%
Contains more Calcium +400%
Contains more Iron +40.7%
Contains more Magnesium +57.9%
Contains more Potassium +15.2%
Contains less Sodium -98.5%
Contains more Zinc +150%
Contains more Copper +89.2%
Contains more Manganese +125.7%

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.
Tortilla
Tortilla
7
:
5
Tofu
Tofu
Contains more Vitamin E +1800%
Contains more Vitamin B1 +356.8%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B3 +2015.4%
Contains more Vitamin B5 +150%
Contains more Vitamin B6 +27.7%
Contains more Folate +553.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +500%
Tortilla
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +1800%
Contains more Vitamin B1 +356.8%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B3 +2015.4%
Contains more Vitamin B5 +150%
Contains more Vitamin B6 +27.7%
Contains more Folate +553.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tortilla
Tortilla
2
:
3
Tofu
Tofu
Contains more Carbs +2570.6%
Contains more Other +159.7%
Contains more Protein +11%
Contains more Fats +403.2%
Contains more Water +111.6%
Tortilla
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Carbs +2570.6%
Contains more Other +159.7%
Contains more Protein +11%
Contains more Fats +403.2%
Contains more Water +111.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tortilla
Tortilla
1
:
2
Tofu
Tofu
Contains less Saturated Fat -57.2%
Contains more Monounsaturated Fat +470.8%
Contains more Polyunsaturated fat +590.3%
Tortilla
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -57.2%
Contains more Monounsaturated Fat +470.8%
Contains more Polyunsaturated fat +590.3%

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 1.57g Tortilla
Protein 7.28g 8.08g Tofu
Fats 0.95g 4.78g Tofu
Carbs 49.94g 1.87g Tortilla
Calories 237kcal 76kcal Tortilla
Starch 43.02g Tortilla
Sugar 2.75g 0.62g Tofu
Fiber 2.4g 0.3g Tortilla
Calcium 70mg 350mg Tofu
Iron 3.81mg 5.36mg Tofu
Magnesium 19mg 30mg Tofu
Phosphorus 146mg 97mg Tortilla
Potassium 105mg 121mg Tofu
Sodium 482mg 7mg Tofu
Zinc 0.32mg 0.8mg Tofu
Copper 0.102mg 0.193mg Tofu
Manganese 0.268mg 0.605mg Tofu
Selenium 16.6µg 8.9µg Tortilla
Vitamin A 85IU Tofu
Vitamin E 0.19mg 0.01mg Tortilla
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.37mg 0.081mg Tortilla
Vitamin B2 0.114mg 0.052mg Tortilla
Vitamin B3 4.125mg 0.195mg Tortilla
Vitamin B5 0.17mg 0.068mg Tortilla
Vitamin B6 0.06mg 0.047mg Tortilla
Folate 98µg 15µg Tortilla
Vitamin K 0.4µg 2.4µg Tofu
Tryptophan 0.06mg 0.12mg Tofu
Threonine 0.182mg 0.402mg Tofu
Isoleucine 0.286mg 0.435mg Tofu
Leucine 0.53mg 0.713mg Tofu
Lysine 0.157mg 0.452mg Tofu
Methionine 0.122mg 0.108mg Tortilla
Phenylalanine 0.375mg 0.428mg Tofu
Valine 0.326mg 0.446mg Tofu
Histidine 0.165mg 0.221mg Tofu
Saturated Fat 0.296g 0.691g Tortilla
Monounsaturated Fat 0.185g 1.056g Tofu
Polyunsaturated fat 0.391g 2.699g 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

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
6%
Tofu
Minerals Daily Need Coverage Score
48%
Tortilla
59%
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 - 0.395g)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.13g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 475mg)
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/172476/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.