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Cereal vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 9.73g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 788mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.431g)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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.
Cereal Tofu
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cereal 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
304
Cereal
4
Tofu
Mineral Summary Score
111
Cereal
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
Cereal
2
:
6
Tofu
Contains more Iron +535.4%
Contains more Zinc +850%
Contains more Calcium +3400%
Contains more Potassium +15.2%
Contains more Magnesium +57.9%
Contains more Copper +40.9%
Contains more Phosphorus +26%
Contains less Sodium -99.1%
Contains more Iron +535.4%
Contains more Zinc +850%
Contains more Calcium +3400%
Contains more Potassium +15.2%
Contains more Magnesium +57.9%
Contains more Copper +40.9%
Contains more Phosphorus +26%
Contains less Sodium -99.1%

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
Cereal
8
:
4
Tofu
Contains more Vitamin C +38400%
Contains more Vitamin A +3184.7%
Contains more Vitamin E +700%
Contains more Vitamin B1 +7663%
Contains more Vitamin B2 +7342.3%
Contains more Vitamin B3 +15089.7%
Contains more Vitamin B5 +232.4%
Contains more Vitamin B6 +12636.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +38400%
Contains more Vitamin A +3184.7%
Contains more Vitamin E +700%
Contains more Vitamin B1 +7663%
Contains more Vitamin B2 +7342.3%
Contains more Vitamin B3 +15089.7%
Contains more Vitamin B5 +232.4%
Contains more Vitamin B6 +12636.2%
Contains more Vitamin K +∞%

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
36%
Cereal
48%
Tofu
Carbohydrates
87%
Cereal
2%
Tofu
Fats
5%
Cereal
22%
Tofu

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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 Cereal Tofu Opinion
Calories 378 76 Cereal
Protein 6.06 8.08 Tofu
Fats 1.08 4.78 Tofu
Vitamin C 38.5 0.1 Cereal
Carbs 86.85 1.87 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Tofu
Iron 34.06 5.36 Cereal
Calcium 10 350 Tofu
Potassium 105 121 Tofu
Magnesium 19 30 Tofu
Sugars 10.35 0.62 Cereal
Fiber 1.4 0.3 Cereal
Copper 0.137 0.193 Tofu
Zinc 7.6 0.8 Cereal
Starch
Phosphorus 77 97 Tofu
Sodium 795 7 Tofu
Vitamin A 2792 85 Cereal
Vitamin E 0.08 0.01 Cereal
Vitamin D 0 Tofu
Vitamin B1 6.288 0.081 Cereal
Vitamin B2 3.87 0.052 Cereal
Vitamin B3 29.62 0.195 Cereal
Vitamin B5 0.226 0.068 Cereal
Vitamin B6 5.986 0.047 Cereal
Vitamin B12 0 Tofu
Vitamin K 0 2.4 Tofu
Folic acid (B9) 0 Tofu
Trans Fat 0 Cereal
Saturated Fat 0.26 0.691 Cereal
Monounsaturated Fat 0.204 1.056 Tofu
Polyunsaturated fat 0.354 2.699 Tofu
Tryptophan 0.066 0.12 Tofu
Threonine 0.241 0.402 Tofu
Isoleucine 0.26 0.435 Tofu
Leucine 0.767 0.713 Cereal
Lysine 0.113 0.452 Tofu
Methionine 0.13 0.108 Cereal
Phenylalanine 0.365 0.428 Tofu
Valine 0.344 0.446 Tofu
Histidine 0.162 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.