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  6. Brown sugar vs. Tofu

Brown sugar vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between brown sugar and tofu

  • The amount of calcium, manganese, copper, selenium, phosphorus, iron, zinc, vitamin B1, magnesium, and fiber in tofu is higher than in brown sugar.
  • Tofu covers your daily calcium needs 60% more than brown sugar.
  • Brown sugar has a higher glycemic index. The glycemic index of brown sugar is 71, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Sugars, brown and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Tofu
Tofu
10
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 MagnesiumMagnesium +544.4%
Contains more CalciumCalcium +722.9%
Contains more PotassiumPotassium +78.2%
Contains more IronIron +274.6%
Contains more CopperCopper +704.3%
Contains more ZincZinc +5133.3%
Contains more PhosphorusPhosphorus +4650%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1745.3%
Contains more SeleniumSelenium +1350%

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% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Tofu
Tofu
6
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 CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +246.4%
Contains more Vitamin B6Vitamin B6 +124.4%
Contains more FolateFolate +2800%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.133mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brown sugar Tofu DV% diff.
Calcium 83mg 683mg 60%
Manganese 0.064mg 1.181mg 49%
Copper 0.047mg 0.378mg 37%
Protein 0.12g 17.27g 34%
Polyunsaturated fat 0g 4.921g 33%
Carbs 98.09g 2.78g 32%
Selenium 1.2µg 17.4µg 29%
Phosphorus 4mg 190mg 27%
Iron 0.71mg 2.66mg 24%
Zinc 0.03mg 1.57mg 14%
Fats 0g 8.72g 13%
Vitamin B1 0mg 0.158mg 13%
Calories 380kcal 144kcal 12%
Magnesium 9mg 58mg 12%
Fiber 0g 2.3g 9%
Vitamin B2 0mg 0.102mg 8%
Folate 1µg 29µg 7%
Saturated fat 0g 1.261g 6%
Monounsaturated fat 0g 1.925g 5%
Vitamin B6 0.041mg 0.092mg 4%
Potassium 133mg 237mg 3%
Vitamin B3 0.11mg 0.381mg 2%
Sodium 28mg 14mg 1%
Fructose 1.11g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 98.09g 0.48g N/A
Sugar 97.02g N/A
Vitamin B5 0.132mg 0.133mg 0%
Choline 2.3mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Tofu
Tofu
4
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 +3428.4%
Contains more ProteinProtein +14291.7%
Contains more FatsFats +∞%
Contains more WaterWater +5111.2%
Contains more OtherOther +211.1%

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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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.