Crouton vs. Tofu — In-Depth Nutrition Comparison
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How are Crouton and Tofu different?
- Crouton is richer in Vitamin B1, Selenium, Vitamin B3, Folate, Iron, and Vitamin B2, while Tofu is higher in Calcium, Manganese, and Copper.
- Tofu covers your daily need of Calcium 61% more than Crouton.
- Crouton contains 50 times more Sodium than Tofu. Crouton contains 698mg of Sodium, while Tofu contains 14mg.
Croutons, plain and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.
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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 IronIron | +53.4% |
| Contains more SeleniumSelenium | +115.5% |
| Contains more MagnesiumMagnesium | +87.1% |
| Contains more CalciumCalcium | +798.7% |
| Contains more PotassiumPotassium | +91.1% |
| Contains more CopperCopper | +131.9% |
| Contains more ZincZinc | +76.4% |
| Contains more PhosphorusPhosphorus | +65.2% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +136.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +294.3% |
| Contains more Vitamin B2Vitamin B2 | +166.7% |
| Contains more Vitamin B3Vitamin B3 | +1327.6% |
| Contains more Vitamin B5Vitamin B5 | +222.6% |
| Contains more FolateFolate | +355.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +253.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2543.9% |
| Contains more OtherOther | +78.6% |
| Contains more ProteinProtein | +45.1% |
| Contains more FatsFats | +32.1% |
| Contains more WaterWater | +1169.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +58.9% |
| Contains less Sat. FatSaturated Fat | -16.5% |
| Contains more Poly. FatPolyunsaturated fat | +286.6% |
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 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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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 407kcal | 144kcal |
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| Protein | 11.9g | 17.27g |
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| Fats | 6.6g | 8.72g |
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| Vitamin C | 0mg | 0.2mg |
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| Net carbs | 68.4g | 0.48g |
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| Carbs | 73.5g | 2.78g |
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| Magnesium | 31mg | 58mg |
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| Calcium | 76mg | 683mg |
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| Potassium | 124mg | 237mg |
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| Iron | 4.08mg | 2.66mg |
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| Fiber | 5.1g | 2.3g |
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| Copper | 0.163mg | 0.378mg |
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| Zinc | 0.89mg | 1.57mg |
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| Phosphorus | 115mg | 190mg |
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| Sodium | 698mg | 14mg |
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| Vitamin A | 0IU | 166IU |
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| Manganese | 0.5mg | 1.181mg |
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| Selenium | 37.5µg | 17.4µg |
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| Vitamin B1 | 0.623mg | 0.158mg |
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| Vitamin B2 | 0.272mg | 0.102mg |
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| Vitamin B3 | 5.439mg | 0.381mg |
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| Vitamin B5 | 0.429mg | 0.133mg |
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| Vitamin B6 | 0.026mg | 0.092mg |
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| Folate | 132µg | 29µg |
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| Saturated Fat | 1.51g | 1.261g |
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| Monounsaturated Fat | 3.059g | 1.925g |
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| Polyunsaturated fat | 1.273g | 4.921g |
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| Tryptophan | 0.14mg | 0.235mg |
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| Threonine | 0.337mg | 0.785mg |
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| Isoleucine | 0.456mg | 0.849mg |
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| Leucine | 0.832mg | 1.392mg |
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| Lysine | 0.278mg | 0.883mg |
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| Methionine | 0.211mg | 0.211mg | |
| Phenylalanine | 0.586mg | 0.835mg |
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| Valine | 0.514mg | 0.87mg |
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| Histidine | 0.255mg | 0.431mg |
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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
35%
10%
Minerals Daily Need Coverage Score
70%
87%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 684mg)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 0.249g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 57)
Which food is cheaper?
Tofu is cheaper (difference - $1.5)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.