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Chocolate brownie vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between chocolate brownie and tofu

  • Chocolate brownie has more vitamin A and vitamin B2; however, tofu is richer in calcium, manganese, selenium, iron, and phosphorus.
  • Tofu covers your daily calcium needs 63% more than chocolate brownie.
  • Chocolate brownie has a higher glycemic index. The glycemic index of chocolate brownie is 42, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Cookies, brownies, prepared from recipe and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Chocolate brownie 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
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 CalciumCalcium +1098.2%
Contains more PotassiumPotassium +34.7%
Contains more IronIron +44.6%
Contains more ZincZinc +61.9%
Contains more PhosphorusPhosphorus +43.9%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +101.2%
Contains more SeleniumSelenium +51.3%
~equal in Magnesium ~58mg
~equal in Copper ~0.378mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Tofu
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +86.3%
Contains more Vitamin B3Vitamin B3 +157.7%
Contains more Vitamin B5Vitamin B5 +146.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +12.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.092mg
~equal in Vitamin K ~µg
~equal in Folate ~29µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Tofu
2
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 FatsFats +233.7%
Contains more CarbsCarbs +1705.8%
Contains more OtherOther +35.7%
Contains more ProteinProtein +178.5%
Contains more WaterWater +454.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 g
Tofu
1
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 more Mono. FatMonounsaturated fat +463.1%
Contains more Poly. FatPolyunsaturated fat +91.3%
Contains less Sat. FatSaturated fat -82.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate brownie Tofu DV% diff.
Calcium 57mg 683mg 63%
Fats 29.1g 8.72g 31%
Polyunsaturated fat 9.412g 4.921g 30%
Saturated fat 7.319g 1.261g 28%
Manganese 0.587mg 1.181mg 26%
Cholesterol 73mg 0mg 24%
Monounsaturated fat 10.839g 1.925g 22%
Protein 6.2g 17.27g 22%
Vitamin A 176µg 20%
Carbs 50.2g 2.78g 16%
Calories 466kcal 144kcal 16%
Sodium 343mg 14mg 14%
Selenium 11.5µg 17.4µg 11%
Iron 1.84mg 2.66mg 10%
Fiber 2.3g 9%
Phosphorus 132mg 190mg 8%
Vitamin B12 0.16µg 0µg 7%
Vitamin B2 0.19mg 0.102mg 7%
Zinc 0.97mg 1.57mg 5%
Vitamin B3 0.982mg 0.381mg 4%
Vitamin B5 0.328mg 0.133mg 4%
Potassium 176mg 237mg 2%
Vitamin B1 0.141mg 0.158mg 1%
Copper 0.388mg 0.378mg 1%
Magnesium 53mg 58mg 1%
Vitamin C 0.3mg 0.2mg 0%
Net carbs 50.2g 0.48g N/A
Vitamin B6 0.094mg 0.092mg 0%
Folate 29µg 29µg 0%
Tryptophan 0.078mg 0.235mg 0%
Threonine 0.228mg 0.785mg 0%
Isoleucine 0.265mg 0.849mg 0%
Leucine 0.447mg 1.392mg 0%
Lysine 0.283mg 0.883mg 0%
Methionine 0.132mg 0.211mg 0%
Phenylalanine 0.298mg 0.835mg 0%
Valine 0.323mg 0.87mg 0%
Histidine 0.136mg 0.431mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate brownie Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Chocolate brownie
9%
Tofu
Minerals Daily Need Coverage Score
54%
Chocolate brownie
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 329mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 6.058g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Chocolate brownie
Chocolate brownie is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/nutrients
  2. 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.