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  6. Chocolate chip cookie vs. Tofu

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

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A recap on differences between chocolate chip cookie and tofu

  • Chocolate chip cookie is higher in copper, vitamin A, vitamin B2, vitamin B1, and vitamin B3, yet tofu is higher in iron and calcium.
  • Chocolate chip cookie covers your daily saturated fat needs 67% more than tofu.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Cookies, chocolate chip, prepared from recipe, made with butter and Tofu, raw, regular, 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +82.6%
Contains more CopperCopper +100%
Contains more ZincZinc +17.5%
Contains more SeleniumSelenium +25.8%
Contains more CalciumCalcium +821.1%
Contains more IronIron +116.1%
Contains less SodiumSodium -97.9%
~equal in Phosphorus ~97mg
~equal in Manganese ~0.605mg

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
3
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +127.2%
Contains more Vitamin B2Vitamin B2 +240.4%
Contains more Vitamin B3Vitamin B3 +600%
Contains more Vitamin B5Vitamin B5 +280.9%
Contains more Vitamin B6Vitamin B6 +78.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Tofu DV% diff.
Saturated fat 14.071g 0.691g 61%
Fats 28.4g 4.78g 36%
Iron 2.48mg 5.36mg 36%
Calcium 38mg 350mg 31%
Cholesterol 70mg 0mg 23%
Calories 488kcal 76kcal 21%
Copper 0.386mg 0.193mg 21%
Carbs 58.2g 1.87g 19%
Monounsaturated fat 8.241g 1.056g 18%
Vitamin A 139µg 15%
Sodium 341mg 7mg 15%
Polyunsaturated fat 4.541g 2.699g 12%
Vitamin B2 0.177mg 0.052mg 10%
Vitamin B1 0.184mg 0.081mg 9%
Vitamin B3 1.365mg 0.195mg 7%
Magnesium 55mg 30mg 6%
Folate 33µg 15µg 5%
Choline 28.8mg 5%
Protein 5.7g 8.08g 5%
Selenium 11.2µg 8.9µg 4%
Vitamin B5 0.259mg 0.068mg 4%
Vitamin B12 0.08µg 0µg 3%
Manganese 0.663mg 0.605mg 3%
Potassium 221mg 121mg 3%
Vitamin B6 0.084mg 0.047mg 3%
Vitamin K 2.4µg 2%
Zinc 0.94mg 0.8mg 1%
Fiber 0.3g 1%
Vitamin C 0.2mg 0.1mg 0%
Net carbs 58.2g 1.57g N/A
Sugar 0.62g N/A
Phosphorus 100mg 97mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.072mg 0.12mg 0%
Threonine 0.191mg 0.402mg 0%
Isoleucine 0.224mg 0.435mg 0%
Leucine 0.391mg 0.713mg 0%
Lysine 0.214mg 0.452mg 0%
Methionine 0.106mg 0.108mg 0%
Phenylalanine 0.27mg 0.428mg 0%
Valine 0.279mg 0.446mg 0%
Histidine 0.123mg 0.221mg 0%
Omega-3 - DHA 0.003g 0g 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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more FatsFats +494.1%
Contains more CarbsCarbs +3012.3%
Contains more OtherOther +177.8%
Contains more ProteinProtein +41.8%
Contains more WaterWater +1383.3%

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
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +680.4%
Contains more Poly. FatPolyunsaturated fat +68.2%
Contains less Sat. FatSaturated fat -95.1%

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/172476/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.