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Bread vs Tofu - In-Depth Nutrition Comparison

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Differences between Bread and Tofu

  • 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 Bread. Bread contains 601mg of Sodium, while Tofu contains 14mg.

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

Infographic

Bread vs Tofu infographic
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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
Bread
2
:
6
Tofu
Contains more Iron +53.8%
Contains more Calcium +313.9%
Contains less Sodium -97.7%
Contains more Copper +90.9%
Equal in Magnesium - 58
Equal in Phosphorus - 190
Equal in Potassium - 237
Equal in Zinc - 1.57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +53.8%
Contains more Calcium +313.9%
Contains less Sodium -97.7%
Contains more Copper +90.9%
Equal in Magnesium - 58
Equal in Phosphorus - 190
Equal in Potassium - 237
Equal in Zinc - 1.57

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
Bread
8
:
1
Tofu
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +274.5%
Contains more Vitamin B3 +1540.4%
Contains more Vitamin B5 +242.9%
Contains more Vitamin B6 +66.3%
Contains more Folate +196.6%
Contains more Vitamin A +∞%
Equal in Vitamin C - 0.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +274.5%
Contains more Vitamin B3 +1540.4%
Contains more Vitamin B5 +242.9%
Contains more Vitamin B6 +66.3%
Contains more Folate +196.6%
Contains more Vitamin A +∞%
Equal in Vitamin C - 0.2

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bread Tofu Opinion
Net carbs 51.07g 0.48g Bread
Protein 12.96g 17.27g Tofu
Fats 4.27g 8.72g Tofu
Carbs 55.77g 2.78g Bread
Calories 313kcal 144kcal Bread
Starch g g
Fructose g g
Sugar 6.42g g Tofu
Fiber 4.7g 2.3g Bread
Calcium 165mg 683mg Tofu
Iron 4.09mg 2.66mg Bread
Magnesium 59mg 58mg Bread
Phosphorus 188mg 190mg Tofu
Potassium 223mg 237mg Tofu
Sodium 601mg 14mg Tofu
Zinc 1.47mg 1.57mg Tofu
Copper 0.198mg 0.378mg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.24mg mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0.2mg
Vitamin B1 0.439mg 0.158mg Bread
Vitamin B2 0.382mg 0.102mg Bread
Vitamin B3 6.25mg 0.381mg Bread
Vitamin B5 0.456mg 0.133mg Bread
Vitamin B6 0.153mg 0.092mg Bread
Folate 86µg 29µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg µg Bread
Tryptophan 0.092mg 0.235mg Tofu
Threonine 0.299mg 0.785mg Tofu
Isoleucine 0.258mg 0.849mg Tofu
Leucine 0.461mg 1.392mg Tofu
Lysine 0.215mg 0.883mg Tofu
Methionine 0.105mg 0.211mg Tofu
Phenylalanine 0.315mg 0.835mg Tofu
Valine 0.31mg 0.87mg Tofu
Histidine 0.15mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat g 0g Bread
Saturated Fat 0.989g 1.261g Bread
Monounsaturated Fat 1.019g 1.925g Tofu
Polyunsaturated fat 1.72g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
11
Tofu
Mineral Summary Score
66
Bread
77
Tofu

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 food.
Protein
78%
Bread
104%
Tofu
Carbohydrates
56%
Bread
3%
Tofu
Fats
20%
Bread
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 587mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 45)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 0.272g)
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.