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  6. Crackers vs. Tofu

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.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Tofu
Tofu
8
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 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%
~equal in Potassium ~121mg

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Tofu 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +520.5%
Contains more Poly. FatPolyunsaturated fat +386.7%
Contains less Sat. FatSaturated fat -87.6%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.