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  6. Chocolate chip cookie vs. Tofu

Chocolate chip cookie vs. Tofu — In-Depth Nutrition Comparison

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The main differences between chocolate chip cookie and tofu

  • Chocolate chip cookie is richer in vitamin A, vitamin B3, and vitamin B2, yet tofu is richer in calcium, manganese, phosphorus, and selenium.
  • Daily need coverage for calcium for tofu is 65% higher.
  • Tofu has a lower glycemic index than chocolate chip cookie.

Food types used in this article are Cookies, chocolate chip, prepared from recipe, made with butter and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Chocolate chip cookie vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Tofu
Tofu
6
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 +1697.4%
Contains more ZincZinc +67%
Contains more PhosphorusPhosphorus +90%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +78.1%
Contains more SeleniumSelenium +55.4%
~equal in Magnesium ~58mg
~equal in Potassium ~237mg
~equal in Iron ~2.66mg
~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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Tofu
Tofu
0
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +16.5%
Contains more Vitamin B2Vitamin B2 +73.5%
Contains more Vitamin B3Vitamin B3 +258.3%
Contains more Vitamin B5Vitamin B5 +94.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +13.8%
~equal in Vitamin C ~0.2mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.092mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Tofu DV% diff.
Calcium 38mg 683mg 65%
Saturated fat 14.071g 1.261g 58%
Fats 28.4g 8.72g 30%
Protein 5.7g 17.27g 23%
Manganese 0.663mg 1.181mg 23%
Cholesterol 70mg 0mg 23%
Carbs 58.2g 2.78g 18%
Calories 488kcal 144kcal 17%
Monounsaturated fat 8.241g 1.925g 16%
Vitamin A 139µg 15%
Sodium 341mg 14mg 14%
Phosphorus 100mg 190mg 13%
Selenium 11.2µg 17.4µg 11%
Fiber 2.3g 9%
Vitamin B2 0.177mg 0.102mg 6%
Vitamin B3 1.365mg 0.381mg 6%
Zinc 0.94mg 1.57mg 6%
Vitamin B12 0.08µg 0µg 3%
Polyunsaturated fat 4.541g 4.921g 3%
Vitamin B5 0.259mg 0.133mg 3%
Vitamin B1 0.184mg 0.158mg 2%
Iron 2.48mg 2.66mg 2%
Copper 0.386mg 0.378mg 1%
Vitamin B6 0.084mg 0.092mg 1%
Folate 33µg 29µg 1%
Magnesium 55mg 58mg 1%
Vitamin C 0.2mg 0.2mg 0%
Net carbs 58.2g 0.48g N/A
Potassium 221mg 237mg 0%
Tryptophan 0.072mg 0.235mg 0%
Threonine 0.191mg 0.785mg 0%
Isoleucine 0.224mg 0.849mg 0%
Leucine 0.391mg 1.392mg 0%
Lysine 0.214mg 0.883mg 0%
Methionine 0.106mg 0.211mg 0%
Phenylalanine 0.27mg 0.835mg 0%
Valine 0.279mg 0.87mg 0%
Histidine 0.123mg 0.431mg 0%
Omega-3 - DHA 0.003g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Tofu
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 +225.7%
Contains more CarbsCarbs +1993.5%
Contains more OtherOther +42.9%
Contains more ProteinProtein +203%
Contains more WaterWater +1125.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 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 more Mono. FatMonounsaturated fat +328.1%
Contains less Sat. FatSaturated fat -91%
~equal in Polyunsaturated fat ~4.921g

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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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.