Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat Bread
  5. Compare
  6. Wheat Bread vs. Tofu

Wheat Bread vs. Tofu — In-Depth Nutrition Comparison

Compare

Differences between wheat Bread and tofu

  • Wheat Bread has more vitamin B3, selenium, vitamin B1, vitamin B2, iron, folate, and fiber, while tofu has more calcium and copper.
  • Tofu's daily need coverage for calcium is 52% higher.
  • Tofu contains 43 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while tofu contains 14mg.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of wheat Bread is 60.

The food types used in this comparison are Bread, wheat, toasted and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Tofu
Tofu
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more IronIron +53.8%
Contains more ManganeseManganese +16.6%
Contains more SeleniumSelenium +92%
Contains more CalciumCalcium +313.9%
Contains more CopperCopper +90.9%
Contains less SodiumSodium -97.7%
~equal in Magnesium ~58mg
~equal in Potassium ~237mg
~equal in Zinc ~1.57mg
~equal in Phosphorus ~190mg

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% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Tofu
Tofu
0
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% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B2Vitamin B2 +274.5%
Contains more Vitamin B3Vitamin B3 +1540.4%
Contains more Vitamin B5Vitamin B5 +242.9%
Contains more Vitamin B6Vitamin B6 +66.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +196.6%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0.2mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Tofu DV% diff.
Calcium 165mg 683mg 52%
Vitamin B3 6.25mg 0.381mg 37%
Selenium 33.4µg 17.4µg 29%
Sodium 601mg 14mg 26%
Vitamin B1 0.439mg 0.158mg 23%
Vitamin B2 0.382mg 0.102mg 22%
Polyunsaturated fat 1.72g 4.921g 21%
Copper 0.198mg 0.378mg 20%
Carbs 55.77g 2.78g 18%
Iron 4.09mg 2.66mg 18%
Folate 86µg 29µg 14%
Fiber 4.7g 2.3g 10%
Protein 12.96g 17.27g 9%
Manganese 1.377mg 1.181mg 9%
Calories 313kcal 144kcal 8%
Fats 4.27g 8.72g 7%
Vitamin B5 0.456mg 0.133mg 6%
Vitamin B6 0.153mg 0.092mg 5%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Vitamin E 0.24mg 2%
Monounsaturated fat 1.019g 1.925g 2%
Saturated fat 0.989g 1.261g 1%
Zinc 1.47mg 1.57mg 1%
Vitamin C 0.2mg 0.2mg 0%
Net carbs 51.07g 0.48g N/A
Magnesium 59mg 58mg 0%
Potassium 223mg 237mg 0%
Sugar 6.42g N/A
Phosphorus 188mg 190mg 0%
Tryptophan 0.092mg 0.235mg 0%
Threonine 0.299mg 0.785mg 0%
Isoleucine 0.258mg 0.849mg 0%
Leucine 0.461mg 1.392mg 0%
Lysine 0.215mg 0.883mg 0%
Methionine 0.105mg 0.211mg 0%
Phenylalanine 0.315mg 0.835mg 0%
Valine 0.31mg 0.87mg 0%
Histidine 0.15mg 0.431mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +1906.1%
Contains more OtherOther +97.9%
Contains more ProteinProtein +33.3%
Contains more FatsFats +104.2%
Contains more WaterWater +188.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Mono. FatMonounsaturated fat +88.9%
Contains more Poly. FatPolyunsaturated fat +186.1%

People also compare

Wheat Bread
Wheat Bread vs Flour
Flour
Wheat Bread
Wheat Bread vs Cheese
Cheese
Wheat Bread
Wheat Bread vs Dough
Dough
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.