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  6. Butter cookie vs. Tofu

Butter cookie vs. Tofu — In-Depth Nutrition Comparison

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Important differences between butter cookie and tofu

  • Butter cookie has more vitamin B1, vitamin B2, vitamin B3, folate, and vitamin B12; however, tofu has more iron, calcium, and manganese.
  • Butter cookie's daily need coverage for saturated fat is 52% more.
  • Butter cookie has a higher glycemic index than tofu.

The food varieties used in the comparison are Cookies, butter, commercially prepared, enriched and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +1106.9%
Contains more IronIron +141.4%
Contains more ZincZinc +110.5%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +255.9%
~equal in Potassium ~121mg
~equal in Copper ~0.193mg
~equal in Phosphorus ~97mg
~equal in Selenium ~8.9µg

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Tofu
Tofu
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +356.8%
Contains more Vitamin B2Vitamin B2 +544.2%
Contains more Vitamin B3Vitamin B3 +1535.9%
Contains more Vitamin B5Vitamin B5 +617.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +406.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +30.6%
Contains more Vitamin KVitamin K +41.2%
Contains more CholineCholine +343.1%

All nutrients comparison - raw data values

Nutrient Butter cookie Tofu DV% diff.
Saturated fat 11.051g 0.691g 47%
Cholesterol 117mg 0mg 39%
Iron 2.22mg 5.36mg 39%
Calcium 29mg 350mg 32%
Vitamin B1 0.37mg 0.081mg 24%
Fats 18.8g 4.78g 22%
Vitamin B2 0.335mg 0.052mg 22%
Carbs 68.9g 1.87g 22%
Calories 467kcal 76kcal 20%
Manganese 0.17mg 0.605mg 19%
Vitamin B3 3.19mg 0.195mg 19%
Vitamin A 165µg 18%
Folate 76µg 15µg 15%
Vitamin B12 0.36µg 0µg 15%
Sodium 282mg 7mg 12%
Polyunsaturated fat 0.982g 2.699g 11%
Monounsaturated fat 5.522g 1.056g 11%
Vitamin B5 0.488mg 0.068mg 8%
Choline 6.5mg 28.8mg 4%
Vitamin E 0.58mg 0.01mg 4%
Zinc 0.38mg 0.8mg 4%
Protein 6.1g 8.08g 4%
Magnesium 12mg 30mg 4%
Vitamin D 0.4µg 0µg 2%
Fiber 0.8g 0.3g 2%
Vitamin D 16IU 0IU 2%
Vitamin K 1.7µg 2.4µg 1%
Vitamin B6 0.036mg 0.047mg 1%
Selenium 8.4µg 8.9µg 1%
Phosphorus 102mg 97mg 1%
Copper 0.2mg 0.193mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 68.1g 1.57g N/A
Potassium 111mg 121mg 0%
Sugar 20.24g 0.62g N/A
Tryptophan 0.084mg 0.12mg 0%
Threonine 0.215mg 0.402mg 0%
Isoleucine 0.277mg 0.435mg 0%
Leucine 0.471mg 0.713mg 0%
Lysine 0.308mg 0.452mg 0%
Methionine 0.131mg 0.108mg 0%
Phenylalanine 0.299mg 0.428mg 0%
Valine 0.315mg 0.446mg 0%
Histidine 0.136mg 0.221mg 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more FatsFats +293.3%
Contains more CarbsCarbs +3584.5%
Contains more OtherOther +122.2%
Contains more ProteinProtein +32.5%
Contains more WaterWater +1738%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +422.9%
Contains less Sat. FatSaturated fat -93.7%
Contains more Poly. FatPolyunsaturated fat +174.8%

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.