Crackers vs. Tofu — In-Depth Nutrition Comparison
Compare
A recap on the differences between crackers and tofu
- Crackers are higher in vitamin B2, vitamin B3, vitamin B1, and iron, yet tofu is higher in calcium, copper, manganese, and selenium.
- Tofu covers your daily calcium needs 56% more than crackers.
- Crackers contain 52 times more sodium than tofu. While crackers contain 726mg of sodium, tofu contains only 14mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Crackers, standard snack-type, regular and Tofu, raw, firm, prepared with calcium sulfate.
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.
| Contains more IronIron | +51.5% |
| Contains more PhosphorusPhosphorus | +30.5% |
| Contains more MagnesiumMagnesium | +222.2% |
| Contains more CalciumCalcium | +469.2% |
| Contains more PotassiumPotassium | +100.8% |
| Contains more CopperCopper | +263.5% |
| Contains more ZincZinc | +220.4% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +140.5% |
| Contains more SeleniumSelenium | +159.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +163.3% |
| Contains more Vitamin B2Vitamin B2 | +347.1% |
| Contains more Vitamin B3Vitamin B3 | +1042.3% |
| Contains more Vitamin B5Vitamin B5 | +213.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +217.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +46% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 69.3µg | 58% | |
| Calcium | 120mg | 683mg | 56% |
| Polyunsaturated fat | 13.137g | 4.921g | 55% |
| Sodium | 726mg | 14mg | 31% |
| Copper | 0.104mg | 0.378mg | 30% |
| Manganese | 0.491mg | 1.181mg | 30% |
| Fats | 26.43g | 8.72g | 27% |
| Vitamin B2 | 0.456mg | 0.102mg | 27% |
| Vitamin B3 | 4.352mg | 0.381mg | 25% |
| Vitamin B1 | 0.416mg | 0.158mg | 22% |
| Protein | 6.64g | 17.27g | 21% |
| Saturated fat | 5.562g | 1.261g | 20% |
| Starch | 49.69g | 20% | |
| Vitamin E | 3.03mg | 20% | |
| Carbs | 61.3g | 2.78g | 20% |
| Selenium | 6.7µg | 17.4µg | 19% |
| Calories | 510kcal | 144kcal | 18% |
| Iron | 4.03mg | 2.66mg | 17% |
| Folate | 92µg | 29µg | 16% |
| Monounsaturated fat | 6.553g | 1.925g | 12% |
| Zinc | 0.49mg | 1.57mg | 10% |
| Magnesium | 18mg | 58mg | 10% |
| Phosphorus | 248mg | 190mg | 8% |
| Vitamin B5 | 0.417mg | 0.133mg | 6% |
| Potassium | 118mg | 237mg | 4% |
| Vitamin B6 | 0.063mg | 0.092mg | 2% |
| Choline | 9.6mg | 2% | |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 59g | 0.48g | N/A |
| Sugar | 8.18g | N/A | |
| Fiber | 2.3g | 2.3g | 0% |
| Trans fat | 1.076g | 0g | N/A |
| Tryptophan | 0.084mg | 0.235mg | 0% |
| Threonine | 0.193mg | 0.785mg | 0% |
| Isoleucine | 0.246mg | 0.849mg | 0% |
| Leucine | 0.471mg | 1.392mg | 0% |
| Lysine | 0.103mg | 0.883mg | 0% |
| Methionine | 0.112mg | 0.211mg | 0% |
| Phenylalanine | 0.331mg | 0.835mg | 0% |
| Valine | 0.294mg | 0.87mg | 0% |
| Histidine | 0.145mg | 0.431mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +203.1% |
| Contains more CarbsCarbs | +2105% |
| Contains more OtherOther | +77.9% |
| Contains more ProteinProtein | +160.1% |
| Contains more WaterWater | +2123.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +240.4% |
| Contains more Poly. FatPolyunsaturated fat | +167% |
| Contains less Sat. FatSaturated fat | -77.3% |
