foodstruct logo
Find food by nutritional value | Diet analysis

Bread vs Tofu - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 5.8g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 594mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.298g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 54)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.3)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Tofu
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bread Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
27
Bread
4
Tofu
Mineral Summary Score
46
Bread
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
5
:
3
Tofu
Contains more Potassium +84.3%
Contains more Magnesium +96.7%
Contains more Zinc +83.8%
Contains more Phosphorus +93.8%
Contains more Iron +31.1%
Contains more Calcium +112.1%
Contains less Sodium -98.8%
Equal in Copper - 0.193
Contains more Potassium +84.3%
Contains more Magnesium +96.7%
Contains more Zinc +83.8%
Contains more Phosphorus +93.8%
Contains more Iron +31.1%
Contains more Calcium +112.1%
Contains less Sodium -98.8%
Equal in Copper - 0.193

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
9
:
1
Tofu
Contains more Vitamin C +100%
Contains more Vitamin E +2300%
Contains more Vitamin B1 +442%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +3105.1%
Contains more Vitamin B5 +570.6%
Contains more Vitamin B6 +225.5%
Contains more Vitamin K +137.5%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin E +2300%
Contains more Vitamin B1 +442%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +3105.1%
Contains more Vitamin B5 +570.6%
Contains more Vitamin B6 +225.5%
Contains more Vitamin K +137.5%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
78%
Bread
48%
Tofu
Carbohydrates
56%
Bread
2%
Tofu
Fats
20%
Bread
22%
Tofu

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bread Tofu Opinion
Calories 313 76 Bread
Protein 12.96 8.08 Bread
Fats 4.27 4.78 Tofu
Vitamin C 0.2 0.1 Bread
Carbs 55.77 1.87 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 5.36 Tofu
Calcium 165 350 Tofu
Potassium 223 121 Bread
Magnesium 59 30 Bread
Sugars 6.42 0.62 Bread
Fiber 4.7 0.3 Bread
Copper 0.198 0.193 Bread
Zinc 1.47 0.8 Bread
Starch
Phosphorus 188 97 Bread
Sodium 601 7 Tofu
Vitamin A 0 85 Tofu
Vitamin E 0.24 0.01 Bread
Vitamin D 0 0
Vitamin B1 0.439 0.081 Bread
Vitamin B2 0.382 0.052 Bread
Vitamin B3 6.25 0.195 Bread
Vitamin B5 0.456 0.068 Bread
Vitamin B6 0.153 0.047 Bread
Vitamin B12 0 0
Vitamin K 5.7 2.4 Bread
Folic acid (B9) 20 0 Bread
Trans Fat 0 Bread
Saturated Fat 0.989 0.691 Tofu
Monounsaturated Fat 1.019 1.056 Tofu
Polyunsaturated fat 1.72 2.699 Tofu
Tryptophan 0.092 0.12 Tofu
Threonine 0.299 0.402 Tofu
Isoleucine 0.258 0.435 Tofu
Leucine 0.461 0.713 Tofu
Lysine 0.215 0.452 Tofu
Methionine 0.105 0.108 Tofu
Phenylalanine 0.315 0.428 Tofu
Valine 0.31 0.446 Tofu
Histidine 0.15 0.221 Tofu
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.