Cereal vs. Tofu — In-Depth Nutrition Comparison
Compare
The main differences between cereal and tofu
- Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C, 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
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.
| 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
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Fiber | 1.4g | 2.3g | 4% |
| Potassium | 105mg | 237mg | 4% |
| Monounsaturated fat | 0.204g | 1.925g | 4% |
| Vitamin B5 | 0.226mg | 0.133mg | 2% |
| Vitamin E | 0.08mg | 1% | |
| 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
| Contains more CarbsCarbs | +3024.1% |
| Contains more OtherOther | +59.3% |
| Contains more ProteinProtein | +185% |
| Contains more FatsFats | +707.4% |
| Contains more WaterWater | +1747.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.4% |
| Contains more Mono. FatMonounsaturated fat | +843.6% |
| Contains more Poly. FatPolyunsaturated fat | +1290.1% |
