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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, vitamin C, and carbs, yet tofu is richer in calcium.
  • Daily need coverage for vitamin B1 for 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.
  • Tofu has a lower glycemic index than cereal.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cereal
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Tofu
Tofu
8
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 IronIron +1180.5%
Contains more ZincZinc +384.1%
Contains more MagnesiumMagnesium +205.3%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +125.7%
Contains more CopperCopper +175.9%
Contains more PhosphorusPhosphorus +146.8%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +49.5%
Contains more SeleniumSelenium +176.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cereal
Cereal
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin CVitamin C +19150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3879.7%
Contains more Vitamin B2Vitamin B2 +3694.1%
Contains more Vitamin B3Vitamin B3 +7674.3%
Contains more Vitamin B5Vitamin B5 +69.9%
Contains more Vitamin B6Vitamin B6 +6406.5%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cereal Tofu DV% diff.
Vitamin B1 6.288mg 0.158mg 511%
Vitamin B6 5.986mg 0.092mg 453%
Iron 34.06mg 2.66mg 393%
Vitamin B2 3.87mg 0.102mg 290%
Vitamin B3 29.62mg 0.381mg 183%
Vitamin A 814µg 90%
Calcium 10mg 683mg 67%
Zinc 7.6mg 1.57mg 55%
Vitamin C 38.5mg 0.2mg 43%
Sodium 795mg 14mg 34%
Polyunsaturated fat 0.354g 4.921g 30%
Carbs 86.85g 2.78g 28%
Copper 0.137mg 0.378mg 27%
Protein 6.06g 17.27g 22%
Selenium 6.3µg 17.4µg 20%
Manganese 0.79mg 1.181mg 17%
Phosphorus 77mg 190mg 16%
Calories 378kcal 144kcal 12%
Fats 1.08g 8.72g 12%
Magnesium 19mg 58mg 9%
Folate 29µg 7%
Saturated fat 0.26g 1.261g 5%
Potassium 105mg 237mg 4%
Fiber 1.4g 2.3g 4%
Monounsaturated fat 0.204g 1.925g 4%
Vitamin B5 0.226mg 0.133mg 2%
Vitamin E 0.08mg 1%
Protein per 100 calories 1.6g 12g N/A
Calories per 10 g protein 624kcal 83kcal N/A
Weight per 100 calories 26g 69g N/A
Unsaturated / Saturated Fat ratio 2.1 5.4 N/A
Net carbs 85.45g 0.48g N/A
Sugar 10.35g N/A
Tryptophan 0.066mg 0.235mg 0%
Threonine 0.241mg 0.785mg 0%
Isoleucine 0.26mg 0.849mg 0%
Leucine 0.767mg 1.392mg 0%
Lysine 0.113mg 0.883mg 0%
Methionine 0.13mg 0.211mg 0%
Phenylalanine 0.365mg 0.835mg 0%
Valine 0.344mg 0.87mg 0%
Histidine 0.162mg 0.431mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
1
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
Tofu
3
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 +3024.1%
Contains more ProteinProtein +185%
Contains more FatsFats +707.4%
Contains more WaterWater +1747.4%

Fat Type Comparison

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

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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. 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.