Crackers vs. Tofu — In-Depth Nutrition Comparison
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What are the main differences between crackers and tofu?
- Crackers are richer in vitamin K, vitamin B2, vitamin B1, vitamin B3, phosphorus, vitamin E, and folate, while tofu is higher in calcium.
- Crackers' daily need coverage for vitamin K is 56% higher.
- Tofu has 303 times less vitamin E than crackers. Crackers have 3.03mg of vitamin E, while tofu has 0.01mg.
- Tofu is lower in sodium.
- Crackers have a higher glycemic index (63) than tofu (15).
We used Crackers, standard snack-type, regular and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.
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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.
| Contains more PhosphorusPhosphorus | +155.7% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +191.7% |
| Contains more IronIron | +33% |
| Contains more CopperCopper | +85.6% |
| Contains more ZincZinc | +63.3% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +23.2% |
| Contains more SeleniumSelenium | +32.8% |
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 | +30200% |
| Contains more Vitamin B1Vitamin B1 | +413.6% |
| Contains more Vitamin B2Vitamin B2 | +776.9% |
| Contains more Vitamin B3Vitamin B3 | +2131.8% |
| Contains more Vitamin B5Vitamin B5 | +513.2% |
| Contains more Vitamin B6Vitamin B6 | +34% |
| Contains more Vitamin KVitamin K | +2787.5% |
| Contains more FolateFolate | +513.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more CholineCholine | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +452.9% |
| Contains more CarbsCarbs | +3178.1% |
| Contains more OtherOther | +245.8% |
| Contains more ProteinProtein | +21.7% |
| Contains more WaterWater | +2592.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +520.5% |
| Contains more Poly. FatPolyunsaturated fat | +386.7% |
| Contains less Sat. FatSaturated fat | -87.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 13.137g | 2.699g | 70% |
| Vitamin K | 69.3µg | 2.4µg | 56% |
| Fats | 26.43g | 4.78g | 33% |
| Vitamin B2 | 0.456mg | 0.052mg | 31% |
| Sodium | 726mg | 7mg | 31% |
| Vitamin B1 | 0.416mg | 0.081mg | 28% |
| Vitamin B3 | 4.352mg | 0.195mg | 26% |
| Calcium | 120mg | 350mg | 23% |
| Phosphorus | 248mg | 97mg | 22% |
| Calories | 510kcal | 76kcal | 22% |
| Saturated fat | 5.562g | 0.691g | 22% |
| Starch | 49.69g | 20% | |
| Carbs | 61.3g | 1.87g | 20% |
| Vitamin E | 3.03mg | 0.01mg | 20% |
| Folate | 92µg | 15µg | 19% |
| Iron | 4.03mg | 5.36mg | 17% |
| Monounsaturated fat | 6.553g | 1.056g | 14% |
| Copper | 0.104mg | 0.193mg | 10% |
| Fiber | 2.3g | 0.3g | 8% |
| Vitamin B5 | 0.417mg | 0.068mg | 7% |
| Manganese | 0.491mg | 0.605mg | 5% |
| Selenium | 6.7µg | 8.9µg | 4% |
| Zinc | 0.49mg | 0.8mg | 3% |
| Protein | 6.64g | 8.08g | 3% |
| Choline | 9.6mg | 28.8mg | 3% |
| Magnesium | 18mg | 30mg | 3% |
| Vitamin B6 | 0.063mg | 0.047mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 59g | 1.57g | N/A |
| Potassium | 118mg | 121mg | 0% |
| Sugar | 8.18g | 0.62g | N/A |
| Trans fat | 1.076g | 0g | N/A |
| Tryptophan | 0.084mg | 0.12mg | 0% |
| Threonine | 0.193mg | 0.402mg | 0% |
| Isoleucine | 0.246mg | 0.435mg | 0% |
| Leucine | 0.471mg | 0.713mg | 0% |
| Lysine | 0.103mg | 0.452mg | 0% |
| Methionine | 0.112mg | 0.108mg | 0% |
| Phenylalanine | 0.331mg | 0.428mg | 0% |
| Valine | 0.294mg | 0.446mg | 0% |
| Histidine | 0.145mg | 0.221mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
6%
Minerals Daily Need Coverage Score
56%
59%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 7.56g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 719mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 4.871g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 48)
Which food is cheaper?
Tofu is cheaper (difference - $2.4)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)