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Bagel vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between bagel and tofu

  • Bagel is higher in selenium, manganese, vitamin B1, vitamin B3, folate, fiber, and vitamin B2, yet tofu is higher in calcium and iron.
  • Bagel covers your daily selenium needs 36% more than tofu.
  • Bagel contains 63 times more sodium than tofu. While bagel contains 439mg of sodium, tofu contains only 7mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Bagels, wheat and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Bagel 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.
Bagel
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +36.4%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +46.4%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +222.5%
Contains more CalciumCalcium +1650%
Contains more IronIron +94.2%
Contains more CopperCopper +10.3%
Contains less SodiumSodium -98.4%

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.
Bagel
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +3100%
Contains more Vitamin B1Vitamin B1 +397.5%
Contains more Vitamin B2Vitamin B2 +301.9%
Contains more Vitamin B3Vitamin B3 +1628.2%
Contains more Vitamin B5Vitamin B5 +451.5%
Contains more Vitamin B6Vitamin B6 +212.8%
Contains more FolateFolate +406.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +60%
Contains more CholineCholine +193.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
3
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Tofu
2
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 ProteinProtein +26.2%
Contains more CarbsCarbs +2514.4%
Contains more OtherOther +154.2%
Contains more FatsFats +212.4%
Contains more WaterWater +125.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +264.1%
Contains more Poly. FatPolyunsaturated fat +188.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bagel Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bagel Tofu DV% diff.
Manganese 1.43mg 0.605mg 36%
Selenium 28.7µg 8.9µg 36%
Calcium 20mg 350mg 33%
Iron 2.76mg 5.36mg 33%
Vitamin B1 0.403mg 0.081mg 27%
Vitamin B3 3.37mg 0.195mg 20%
Sodium 439mg 7mg 19%
Carbs 48.89g 1.87g 16%
Folate 76µg 15µg 15%
Fiber 4.1g 0.3g 15%
Polyunsaturated fat 0.936g 2.699g 12%
Vitamin B2 0.209mg 0.052mg 12%
Calories 250kcal 76kcal 9%
Vitamin B6 0.147mg 0.047mg 8%
Vitamin B5 0.375mg 0.068mg 6%
Phosphorus 142mg 97mg 6%
Fats 1.53g 4.78g 5%
Magnesium 51mg 30mg 5%
Protein 10.2g 8.08g 4%
Zinc 1.1mg 0.8mg 3%
Saturated fat 0g 0.691g 3%
Choline 9.8mg 28.8mg 3%
Monounsaturated fat 0.29g 1.056g 2%
Vitamin E 0.32mg 0.01mg 2%
Copper 0.175mg 0.193mg 2%
Potassium 165mg 121mg 1%
Vitamin K 1.5µg 2.4µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 44.79g 1.57g N/A
Sugar 6.12g 0.62g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Bagel
6%
Tofu
Minerals Daily Need Coverage Score
71%
Bagel
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 432mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 54)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.691g)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food is richer in vitamins?
Bagel
Bagel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.