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Tofu vs Cornmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 0.99g)
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 - $1.4)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.471g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
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.
Tofu Cornmeal
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Cornmeal
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
4
Tofu
36
Cornmeal
Mineral Summary Score
38
Tofu
21
Cornmeal

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
Tofu
4
:
Contains more Iron +22.9%
Contains more Calcium +11566.7%
Contains more Copper +153.9%
Contains more Zinc +21.2%
Contains more Potassium +17.4%
Equal in Magnesium - 32
Equal in Phosphorus - 99
Equal in Sodium - 7
Contains more Iron +22.9%
Contains more Calcium +11566.7%
Contains more Copper +153.9%
Contains more Zinc +21.2%
Contains more Potassium +17.4%
Equal in Magnesium - 32
Equal in Phosphorus - 99
Equal in Sodium - 7

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
Tofu
2
:
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +151.8%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +580.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2447.7%
Contains more Vitamin B5 +252.9%
Contains more Vitamin B6 +287.2%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +151.8%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +580.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2447.7%
Contains more Vitamin B5 +252.9%
Contains more Vitamin B6 +287.2%
Contains more Folic acid (B9) +∞%

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
48%
Tofu
43%
Cornmeal
Carbohydrates
2%
Tofu
79%
Cornmeal
Fats
22%
Tofu
8%
Cornmeal

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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 Tofu Cornmeal Opinion
Calories 76 370 Cornmeal
Protein 8.08 7.11 Tofu
Fats 4.78 1.75 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 4.36 Tofu
Calcium 350 3 Tofu
Potassium 121 142 Cornmeal
Magnesium 30 32 Cornmeal
Sugars 0.62 1.61 Cornmeal
Fiber 0.3 3.9 Cornmeal
Copper 0.193 0.076 Tofu
Zinc 0.8 0.66 Tofu
Starch 73.3 Cornmeal
Phosphorus 97 99 Cornmeal
Sodium 7 7
Vitamin A 85 214 Cornmeal
Vitamin E 0.01 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.081 0.551 Cornmeal
Vitamin B2 0.052 0.382 Cornmeal
Vitamin B3 0.195 4.968 Cornmeal
Vitamin B5 0.068 0.24 Cornmeal
Vitamin B6 0.047 0.182 Cornmeal
Vitamin B12 0 0
Vitamin K 2.4 0 Tofu
Folic acid (B9) 0 180 Cornmeal
Trans Fat 0 0
Saturated Fat 0.691 0.22 Cornmeal
Monounsaturated Fat 1.056 0.39 Tofu
Polyunsaturated fat 2.699 0.828 Tofu
Tryptophan 0.12 0.038 Tofu
Threonine 0.402 0.172 Tofu
Isoleucine 0.435 0.242 Tofu
Leucine 0.713 1.006 Cornmeal
Lysine 0.452 0.105 Tofu
Methionine 0.108 0.162 Cornmeal
Phenylalanine 0.428 0.366 Tofu
Valine 0.446 0.337 Tofu
Histidine 0.221 0.172 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.