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Biscuit vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between biscuits and tofu

  • Biscuits have more vitamin B1, vitamin B2, selenium, vitamin B3, and folate; however, tofu is higher in iron, copper, and calcium.
  • Tofu covers your daily need for iron, 31% more than biscuits.
  • Biscuits have 83 times more sodium than tofu. While biscuits have 580mg of sodium, tofu has only 7mg.
  • The glycemic index of biscuits is higher.

These are the specific foods used in this comparison Biscuits, plain or buttermilk, prepared from recipe and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Biscuit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 71% 11% 109% 27% 15% 70% 76% 49% 106%
Tofu
7
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 PhosphorusPhosphorus +69.1%
Contains more SeleniumSelenium +119.1%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +48.9%
Contains more IronIron +84.8%
Contains more CopperCopper +135.4%
Contains more ZincZinc +48.1%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +60.1%
~equal in Potassium ~121mg

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.
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 0.67% 0% 0% 0% 89% 72% 55% 17% 8.1% 10% 0% 46% 0%
Tofu
4
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 CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +339.5%
Contains more Vitamin B2Vitamin B2 +496.2%
Contains more Vitamin B3Vitamin B3 +1412.3%
Contains more Vitamin B5Vitamin B5 +319.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +306.7%
Contains more Vitamin B6Vitamin B6 +34.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 16% 45% 29% 3%
Protein: 7 g
Fats: 16.3 g
Carbs: 44.6 g
Water: 28.9 g
Other: 3.2 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 FatsFats +241%
Contains more CarbsCarbs +2285%
Contains more OtherOther +344.4%
Contains more ProteinProtein +15.4%
Contains more WaterWater +192.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 45% 27%
Saturated fat: Sat. Fat 4.324 g
Monounsaturated fat: Mono. Fat 6.93 g
Polyunsaturated fat: Poly. Fat 4.163 g
Tofu
1
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 more Mono. FatMonounsaturated fat +556.3%
Contains more Poly. FatPolyunsaturated fat +54.2%
Contains less Sat. FatSaturated fat -84%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Biscuit Tofu
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Biscuit Tofu DV% diff.
Iron 2.9mg 5.36mg 31%
Sodium 580mg 7mg 25%
Vitamin B1 0.356mg 0.081mg 23%
Vitamin B2 0.31mg 0.052mg 20%
Selenium 19.5µg 8.9µg 19%
Fats 16.3g 4.78g 18%
Saturated fat 4.324g 0.691g 17%
Vitamin B3 2.949mg 0.195mg 17%
Monounsaturated fat 6.93g 1.056g 15%
Calories 353kcal 76kcal 14%
Carbs 44.6g 1.87g 14%
Copper 0.082mg 0.193mg 12%
Folate 61µg 15µg 12%
Calcium 235mg 350mg 12%
Phosphorus 164mg 97mg 10%
Polyunsaturated fat 4.163g 2.699g 10%
Manganese 0.378mg 0.605mg 10%
Choline 28.8mg 5%
Fiber 1.5g 0.3g 5%
Vitamin B5 0.285mg 0.068mg 4%
Vitamin B12 0.08µg 0µg 3%
Magnesium 18mg 30mg 3%
Protein 7g 8.08g 2%
Vitamin K 2.4µg 2%
Zinc 0.54mg 0.8mg 2%
Cholesterol 3mg 0mg 1%
Vitamin B6 0.035mg 0.047mg 1%
Vitamin C 0.2mg 0.1mg 0%
Net carbs 43.1g 1.57g N/A
Potassium 121mg 121mg 0%
Sugar 2.18g 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.087mg 0.12mg 0%
Threonine 0.211mg 0.402mg 0%
Isoleucine 0.273mg 0.435mg 0%
Leucine 0.514mg 0.713mg 0%
Lysine 0.226mg 0.452mg 0%
Methionine 0.132mg 0.108mg 0%
Phenylalanine 0.347mg 0.428mg 0%
Valine 0.313mg 0.446mg 0%
Histidine 0.161mg 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Biscuit 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
23%
Biscuit
6%
Tofu
Minerals Daily Need Coverage Score
55%
Biscuit
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.56g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 3.633g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 29)
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. Biscuit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172670/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.