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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 higher in vitamin B1, vitamin B3, fiber, and vitamin B2; however, tofu is richer in iron, calcium, and copper.
  • Daily need coverage for iron for tofu is 40% higher.
  • Tofu has a lower glycemic index (15) than cookie dough (54).

Cookies, oatmeal, refrigerated dough and Tofu, raw, regular, prepared with calcium sulfate are the varieties 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
5
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 PotassiumPotassium +21.5%
Contains more ManganeseManganese +26.4%
Contains more CalciumCalcium +1029%
Contains more IronIron +150.5%
Contains more CopperCopper +75.5%
Contains more ZincZinc +25%
Contains less SodiumSodium -97.6%
~equal in Magnesium ~30mg
~equal in Phosphorus ~97mg
~equal in Selenium ~8.9µg

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
5
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +188.9%
Contains more Vitamin B2Vitamin B2 +184.6%
Contains more Vitamin B3Vitamin B3 +856.4%
Contains more Vitamin B5Vitamin B5 +447.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +14.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cookie dough Tofu DV% diff.
Iron 2.14mg 5.36mg 40%
Calcium 31mg 350mg 32%
Monounsaturated fat 10.531g 1.056g 24%
Fats 18.9g 4.78g 22%
Carbs 59.1g 1.87g 19%
Saturated fat 4.751g 0.691g 18%
Calories 424kcal 76kcal 17%
Vitamin B1 0.234mg 0.081mg 13%
Sodium 294mg 7mg 12%
Vitamin B3 1.865mg 0.195mg 10%
Fiber 2.5g 0.3g 9%
Copper 0.11mg 0.193mg 9%
Cholesterol 24mg 0mg 8%
Manganese 0.765mg 0.605mg 7%
Vitamin B2 0.148mg 0.052mg 7%
Vitamin B5 0.372mg 0.068mg 6%
Choline 28.8mg 5%
Folate 35µg 15µg 5%
Protein 5.4g 8.08g 5%
Vitamin K 2.4µg 2%
Vitamin B12 0.04µg 0µg 2%
Polyunsaturated fat 2.592g 2.699g 1%
Zinc 0.64mg 0.8mg 1%
Phosphorus 104mg 97mg 1%
Potassium 147mg 121mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 56.6g 1.57g N/A
Magnesium 28mg 30mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin A 4µg 0%
Selenium 9.1µg 8.9µg 0%
Vitamin B6 0.041mg 0.047mg 0%
Tryptophan 0.088mg 0.12mg 0%
Threonine 0.177mg 0.402mg 0%
Isoleucine 0.227mg 0.435mg 0%
Leucine 0.414mg 0.713mg 0%
Lysine 0.257mg 0.452mg 0%
Methionine 0.122mg 0.108mg 0%
Phenylalanine 0.278mg 0.428mg 0%
Valine 0.291mg 0.446mg 0%
Histidine 0.125mg 0.221mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g 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
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 +295.4%
Contains more CarbsCarbs +3060.4%
Contains more OtherOther +80.6%
Contains more ProteinProtein +49.6%
Contains more WaterWater +452.6%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +897.3%
Contains less Sat. FatSaturated fat -85.5%
~equal in Polyunsaturated fat ~2.699g

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/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.