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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
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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
Cereal
2
:
6
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
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%

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
Cereal
9
:
3
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%
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%
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%

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.
Cereal Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals 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
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g g 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
Vitamin A 2792IU 166IU Cereal
Vitamin E 0.08mg mg Cereal
Vitamin D IU 0IU Tofu
Vitamin D µg 0µg Tofu
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 µg 29µg Tofu
Vitamin B12 µg 0µg Tofu
Vitamin K 0µg µg Cereal
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
Cholesterol mg 0mg Cereal
Trans Fat g 0g Cereal
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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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
393
Cereal
11
Tofu
Mineral Summary Score
212
Cereal
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
36%
Cereal
104%
Tofu
Carbohydrates
87%
Cereal
3%
Tofu
Fats
5%
Cereal
40%
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 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 ($)
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. 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.