Wheat Bread vs. Tofu — In-Depth Nutrition Comparison

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Differences between wheat Bread and tofu

Wheat Bread has more vitamin B3, selenium, vitamin B1, vitamin B2, iron, carbs, and folate, 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wheat Bread

Tofu

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wheat Bread

Tofu

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%

~equal in Vitamin C ~0.2mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Omega-3 (ALA)	0.161g		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%
Zinc	1.47mg	1.57mg	1%
Saturated fat	0.989g	1.261g	1%
Protein per 100 calories	4.1g	12g	N/A
Calories per 10 g protein	242kcal	83kcal	N/A
Weight per 100 calories	32g	69g	N/A
Unsaturated / Saturated Fat ratio	2.8	5.4	N/A
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%