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  6. Cookie dough vs. Tofu

Cookie dough vs. Tofu — In-Depth Nutrition Comparison

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How are cookie dough and tofu different?

  • Cookie dough is richer in vitamin B3, while tofu is higher in calcium, copper, manganese, selenium, phosphorus, and zinc.
  • Tofu covers your daily need for calcium, 65% more than cookie dough.
  • Cookie dough has a higher glycemic index (54) than tofu (15).

Cookies, oatmeal, refrigerated dough and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Tofu
Tofu
10
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 MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +2103.2%
Contains more PotassiumPotassium +61.2%
Contains more IronIron +24.3%
Contains more CopperCopper +243.6%
Contains more ZincZinc +145.3%
Contains more PhosphorusPhosphorus +82.7%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +54.4%
Contains more SeleniumSelenium +91.2%

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.
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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Tofu
Tofu
2
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 +48.1%
Contains more Vitamin B2Vitamin B2 +45.1%
Contains more Vitamin B3Vitamin B3 +389.5%
Contains more Vitamin B5Vitamin B5 +179.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +124.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cookie dough Tofu DV% diff.
Calcium 31mg 683mg 65%
Copper 0.11mg 0.378mg 30%
Protein 5.4g 17.27g 24%
Monounsaturated fat 10.531g 1.925g 22%
Carbs 59.1g 2.78g 19%
Manganese 0.765mg 1.181mg 18%
Fats 18.9g 8.72g 16%
Polyunsaturated fat 2.592g 4.921g 16%
Saturated fat 4.751g 1.261g 16%
Selenium 9.1µg 17.4µg 15%
Calories 424kcal 144kcal 14%
Phosphorus 104mg 190mg 12%
Sodium 294mg 14mg 12%
Vitamin B3 1.865mg 0.381mg 9%
Zinc 0.64mg 1.57mg 8%
Cholesterol 24mg 0mg 8%
Magnesium 28mg 58mg 7%
Iron 2.14mg 2.66mg 7%
Vitamin B1 0.234mg 0.158mg 6%
Vitamin B5 0.372mg 0.133mg 5%
Vitamin B6 0.041mg 0.092mg 4%
Vitamin B2 0.148mg 0.102mg 4%
Potassium 147mg 237mg 3%
Vitamin B12 0.04µg 0µg 2%
Folate 35µg 29µg 2%
Fiber 2.5g 2.3g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 56.6g 0.48g N/A
Vitamin A 4µg 0%
Tryptophan 0.088mg 0.235mg 0%
Threonine 0.177mg 0.785mg 0%
Isoleucine 0.227mg 0.849mg 0%
Leucine 0.414mg 1.392mg 0%
Lysine 0.257mg 0.883mg 0%
Methionine 0.122mg 0.211mg 0%
Phenylalanine 0.278mg 0.835mg 0%
Valine 0.291mg 0.87mg 0%
Histidine 0.125mg 0.431mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Tofu
Tofu
3
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 +116.7%
Contains more CarbsCarbs +2025.9%
Contains more ProteinProtein +219.8%
Contains more WaterWater +356.4%
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 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 +447.1%
Contains less Sat. FatSaturated fat -73.5%
Contains more Poly. FatPolyunsaturated fat +89.9%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.