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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, 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.

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.
Contains more Iron +53.8%
Contains more Manganese +16.6%
Contains more Selenium +92%
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 Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +53.8%
Contains more Manganese +16.6%
Contains more Selenium +92%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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 Choline Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 13% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +1906.1%
Contains more Other +97.9%
Contains more Protein +33.3%
Contains more Fats +104.2%
Contains more Water +188.2%
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
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 Carbs +1906.1%
Contains more Other +97.9%
Contains more Protein +33.3%
Contains more Fats +104.2%
Contains more Water +188.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +88.9%
Contains more Polyunsaturated fat +186.1%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +88.9%
Contains more Polyunsaturated fat +186.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Tofu Opinion
Net carbs 51.07g 0.48g Wheat Bread
Protein 12.96g 17.27g Tofu
Fats 4.27g 8.72g Tofu
Carbs 55.77g 2.78g Wheat Bread
Calories 313kcal 144kcal Wheat Bread
Sugar 6.42g Tofu
Fiber 4.7g 2.3g Wheat Bread
Calcium 165mg 683mg Tofu
Iron 4.09mg 2.66mg Wheat Bread
Magnesium 59mg 58mg Wheat 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
Manganese 1.377mg 1.181mg Wheat Bread
Selenium 33.4µg 17.4µg Wheat Bread
Vitamin A 0IU 166IU Tofu
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0.2mg
Vitamin B1 0.439mg 0.158mg Wheat Bread
Vitamin B2 0.382mg 0.102mg Wheat Bread
Vitamin B3 6.25mg 0.381mg Wheat Bread
Vitamin B5 0.456mg 0.133mg Wheat Bread
Vitamin B6 0.153mg 0.092mg Wheat Bread
Folate 86µg 29µg Wheat Bread
Choline 22.1mg Wheat Bread
Vitamin K 5.7µg Wheat 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
Saturated Fat 0.989g 1.261g Wheat Bread
Monounsaturated Fat 1.019g 1.925g Tofu
Polyunsaturated fat 1.72g 4.921g Tofu
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Wheat Bread
10%
Tofu
Minerals Daily Need Coverage Score
89%
Wheat Bread
87%
Tofu

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.272g)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
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 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

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.