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  6. Cream cracker vs. Tofu

Cream cracker vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between cream cracker and tofu?

  • Cream cracker is higher in iron, folate, vitamin B3, and vitamin B12, yet tofu is higher in calcium, copper, manganese, and selenium.
  • Tofu's daily need coverage for calcium is 66% more.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

We used Crackers, cream, GAMESA SABROSAS and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Tofu
Tofu
9
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 IronIron +177.4%
Contains more MagnesiumMagnesium +132%
Contains more CalciumCalcium +2526.9%
Contains more PotassiumPotassium +83.7%
Contains more CopperCopper +240.5%
Contains more ZincZinc +137.9%
Contains more PhosphorusPhosphorus +93.9%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +51.8%
Contains more SeleniumSelenium +83.2%

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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +88.6%
Contains more Vitamin B2Vitamin B2 +135.3%
Contains more Vitamin B3Vitamin B3 +1233.3%
Contains more Vitamin B5Vitamin B5 +247.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +413.8%
Contains more Vitamin B6Vitamin B6 +41.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cream cracker Tofu DV% diff.
Calcium 26mg 683mg 66%
Iron 7.38mg 2.66mg 59%
Sodium 1148mg 14mg 49%
Folate 149µg 29µg 30%
Copper 0.111mg 0.378mg 30%
Vitamin B3 5.08mg 0.381mg 29%
Monounsaturated fat 10.625g 1.925g 22%
Starch 51.87g 21%
Carbs 64.55g 2.78g 21%
Protein 7.01g 17.27g 21%
Saturated fat 5.362g 1.261g 19%
Vitamin B12 0.46µg 0µg 19%
Fats 20.37g 8.72g 18%
Manganese 0.778mg 1.181mg 18%
Calories 484kcal 144kcal 17%
Polyunsaturated fat 2.45g 4.921g 16%
Vitamin K 17.9µg 15%
Selenium 9.5µg 17.4µg 14%
Phosphorus 98mg 190mg 13%
Vitamin B1 0.298mg 0.158mg 12%
Vitamin E 1.59mg 11%
Vitamin B2 0.24mg 0.102mg 11%
Zinc 0.66mg 1.57mg 8%
Magnesium 25mg 58mg 8%
Vitamin B5 0.462mg 0.133mg 7%
Potassium 129mg 237mg 3%
Vitamin B6 0.065mg 0.092mg 2%
Fructose 0.95g 1%
Vitamin C 0.2mg 0%
Net carbs 62.15g 0.48g N/A
Sugar 9.37g N/A
Fiber 2.4g 2.3g 0%
Trans fat 3.969g 0g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Tofu
Tofu
2
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 +133.6%
Contains more CarbsCarbs +2221.9%
Contains more OtherOther +158.6%
Contains more ProteinProtein +146.4%
Contains more WaterWater +1469.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 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 +451.9%
Contains less Sat. FatSaturated fat -76.5%
Contains more Poly. FatPolyunsaturated fat +100.9%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.