Cereal vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between cereal and tofu
- Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C, yet tofu is higher in calcium.
- Cereal covers your daily vitamin B1 needs 517% more than tofu.
- Cereal contains 385 times more vitamin C than tofu. While cereal contains 38.5mg of vitamin C, tofu contains only 0.1mg.
- The amount of sodium in tofu is lower.
- The glycemic index of tofu is lower.
Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Tofu, raw, regular, prepared with calcium sulfate.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +535.4% |
| Contains more ZincZinc | +850% |
| Contains more ManganeseManganese | +30.6% |
| Contains more MagnesiumMagnesium | +57.9% |
| Contains more CalciumCalcium | +3400% |
| Contains more PotassiumPotassium | +15.2% |
| Contains more CopperCopper | +40.9% |
| Contains more PhosphorusPhosphorus | +26% |
| Contains less SodiumSodium | -99.1% |
| Contains more SeleniumSelenium | +41.3% |
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 | +38400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +7663% |
| Contains more Vitamin B2Vitamin B2 | +7342.3% |
| Contains more Vitamin B3Vitamin B3 | +15089.7% |
| Contains more Vitamin B5Vitamin B5 | +232.4% |
| Contains more Vitamin B6Vitamin B6 | +12636.2% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.081mg | 517% |
| Vitamin B6 | 5.986mg | 0.047mg | 457% |
| Iron | 34.06mg | 5.36mg | 359% |
| Vitamin B2 | 3.87mg | 0.052mg | 294% |
| Vitamin B3 | 29.62mg | 0.195mg | 184% |
| Vitamin A | 814µg | 90% | |
| Zinc | 7.6mg | 0.8mg | 62% |
| Vitamin C | 38.5mg | 0.1mg | 43% |
| Calcium | 10mg | 350mg | 34% |
| Sodium | 795mg | 7mg | 34% |
| Carbs | 86.85g | 1.87g | 28% |
| Polyunsaturated fat | 0.354g | 2.699g | 16% |
| Calories | 378kcal | 76kcal | 15% |
| Manganese | 0.79mg | 0.605mg | 8% |
| Copper | 0.137mg | 0.193mg | 6% |
| Fats | 1.08g | 4.78g | 6% |
| Selenium | 6.3µg | 8.9µg | 5% |
| Choline | 28.8mg | 5% | |
| Fiber | 1.4g | 0.3g | 4% |
| Protein | 6.06g | 8.08g | 4% |
| Folate | 15µg | 4% | |
| Magnesium | 19mg | 30mg | 3% |
| Vitamin B5 | 0.226mg | 0.068mg | 3% |
| Phosphorus | 77mg | 97mg | 3% |
| Monounsaturated fat | 0.204g | 1.056g | 2% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Saturated fat | 0.26g | 0.691g | 2% |
| Net carbs | 85.45g | 1.57g | N/A |
| Potassium | 105mg | 121mg | 0% |
| Sugar | 10.35g | 0.62g | N/A |
| Vitamin E | 0.08mg | 0.01mg | 0% |
| Tryptophan | 0.066mg | 0.12mg | 0% |
| Threonine | 0.241mg | 0.402mg | 0% |
| Isoleucine | 0.26mg | 0.435mg | 0% |
| Leucine | 0.767mg | 0.713mg | 0% |
| Lysine | 0.113mg | 0.452mg | 0% |
| Methionine | 0.13mg | 0.108mg | 0% |
| Phenylalanine | 0.365mg | 0.428mg | 0% |
| Valine | 0.344mg | 0.446mg | 0% |
| Histidine | 0.162mg | 0.221mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +4544.4% |
| Contains more OtherOther | +209.7% |
| Contains more ProteinProtein | +33.3% |
| Contains more FatsFats | +342.6% |
| Contains more WaterWater | +2136.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -62.4% |
| Contains more Mono. FatMonounsaturated fat | +417.6% |
| Contains more Poly. FatPolyunsaturated fat | +662.4% |