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  6. Cereal vs. Tofu

Cereal vs. Tofu — In-Depth Nutrition Comparison

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The main differences between Cereal and Tofu

  • Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Zinc, and Vitamin C, yet Tofu is richer in Calcium, and Copper.
  • Daily need coverage for Vitamin B1 from Cereal is 511% higher.
  • Cereal contains 193 times more Vitamin C than Tofu. Cereal contains 38.5mg of Vitamin C, while Tofu contains 0.2mg.
  • Tofu contains less Sodium.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Cereal 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.
Cereal
Cereal
2
:
8
Tofu
Tofu
Contains more Iron +1180.5%
Contains more Zinc +384.1%
Contains more Calcium +6730%
Contains more Magnesium +205.3%
Contains more Phosphorus +146.8%
Contains more Potassium +125.7%
Contains less Sodium -98.2%
Contains more Copper +175.9%
Contains more Manganese +49.5%
Contains more Selenium +176.2%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +1180.5%
Contains more Zinc +384.1%
Contains more Calcium +6730%
Contains more Magnesium +205.3%
Contains more Phosphorus +146.8%
Contains more Potassium +125.7%
Contains less Sodium -98.2%
Contains more Copper +175.9%
Contains more Manganese +49.5%
Contains more Selenium +176.2%

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.
Cereal
Cereal
9
:
3
Tofu
Tofu
Contains more Vitamin A +1581.9%
Contains more Vitamin C +19150%
Contains more Vitamin B1 +3879.7%
Contains more Vitamin B2 +3694.1%
Contains more Vitamin B3 +7674.3%
Contains more Vitamin B5 +69.9%
Contains more Vitamin B6 +6406.5%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Tofu
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 A +1581.9%
Contains more Vitamin C +19150%
Contains more Vitamin B1 +3879.7%
Contains more Vitamin B2 +3694.1%
Contains more Vitamin B3 +7674.3%
Contains more Vitamin B5 +69.9%
Contains more Vitamin B6 +6406.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
:
3
Tofu
Tofu
Contains more Carbs +3024.1%
Contains more Other +59.3%
Contains more Protein +185%
Contains more Fats +707.4%
Contains more Water +1747.4%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Tofu
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 +3024.1%
Contains more Other +59.3%
Contains more Protein +185%
Contains more Fats +707.4%
Contains more Water +1747.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
:
2
Tofu
Tofu
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +843.6%
Contains more Polyunsaturated fat +1290.1%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +843.6%
Contains more Polyunsaturated fat +1290.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Tofu Opinion
Net carbs 85.45g 0.48g Cereal
Protein 6.06g 17.27g Tofu
Fats 1.08g 8.72g Tofu
Carbs 86.85g 2.78g Cereal
Calories 378kcal 144kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g Tofu
Fiber 1.4g 2.3g Tofu
Calcium 10mg 683mg Tofu
Iron 34.06mg 2.66mg Cereal
Magnesium 19mg 58mg Tofu
Phosphorus 77mg 190mg Tofu
Potassium 105mg 237mg Tofu
Sodium 795mg 14mg Tofu
Zinc 7.6mg 1.57mg Cereal
Copper 0.137mg 0.378mg Tofu
Manganese 0.79mg 1.181mg Tofu
Selenium 6.3µg 17.4µg Tofu
Vitamin A 2792IU 166IU Cereal
Vitamin A RAE 814µg Cereal
Vitamin E 0.08mg Cereal
Vitamin C 38.5mg 0.2mg Cereal
Vitamin B1 6.288mg 0.158mg Cereal
Vitamin B2 3.87mg 0.102mg Cereal
Vitamin B3 29.62mg 0.381mg Cereal
Vitamin B5 0.226mg 0.133mg Cereal
Vitamin B6 5.986mg 0.092mg Cereal
Folate 29µg Tofu
Tryptophan 0.066mg 0.235mg Tofu
Threonine 0.241mg 0.785mg Tofu
Isoleucine 0.26mg 0.849mg Tofu
Leucine 0.767mg 1.392mg Tofu
Lysine 0.113mg 0.883mg Tofu
Methionine 0.13mg 0.211mg Tofu
Phenylalanine 0.365mg 0.835mg Tofu
Valine 0.344mg 0.87mg Tofu
Histidine 0.162mg 0.431mg Tofu
Saturated Fat 0.26g 1.261g Cereal
Monounsaturated Fat 0.204g 1.925g Tofu
Polyunsaturated fat 0.354g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
393%
Cereal
11%
Tofu
Minerals Daily Need Coverage Score
183%
Cereal
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 781mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 1.001g)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.