Crouton vs. Tofu — In-Depth Nutrition Comparison
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How are crouton and tofu different?
- Crouton is higher in selenium, vitamin B1, vitamin B3, folate, fiber, vitamin B2, and vitamin B5; however, tofu is richer in calcium and iron.
- Daily need coverage for selenium for crouton is 52% higher.
- Crouton contains 100 times more sodium than tofu. While crouton contains 698mg of sodium, tofu contains only 7mg.
- Tofu has a lower glycemic index (15) than crouton (72).
Croutons, plain and Tofu, raw, regular, prepared with calcium sulfate are the varieties 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 ZincZinc | +11.3% |
| Contains more PhosphorusPhosphorus | +18.6% |
| Contains more SeleniumSelenium | +321.3% |
| Contains more CalciumCalcium | +360.5% |
| Contains more IronIron | +31.4% |
| Contains more CopperCopper | +18.4% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +21% |
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 | +669.1% |
| Contains more Vitamin B2Vitamin B2 | +423.1% |
| Contains more Vitamin B3Vitamin B3 | +2689.2% |
| Contains more Vitamin B5Vitamin B5 | +530.9% |
| Contains more FolateFolate | +780% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +80.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 37.5µg | 8.9µg | 52% |
| Vitamin B1 | 0.623mg | 0.081mg | 45% |
| Vitamin B3 | 5.439mg | 0.195mg | 33% |
| Sodium | 698mg | 7mg | 30% |
| Folate | 132µg | 15µg | 29% |
| Calcium | 76mg | 350mg | 27% |
| Carbs | 73.5g | 1.87g | 24% |
| Fiber | 5.1g | 0.3g | 19% |
| Vitamin B2 | 0.272mg | 0.052mg | 17% |
| Calories | 407kcal | 76kcal | 17% |
| Iron | 4.08mg | 5.36mg | 16% |
| Polyunsaturated fat | 1.273g | 2.699g | 10% |
| Protein | 11.9g | 8.08g | 8% |
| Vitamin B5 | 0.429mg | 0.068mg | 7% |
| Manganese | 0.5mg | 0.605mg | 5% |
| Choline | 28.8mg | 5% | |
| Monounsaturated fat | 3.059g | 1.056g | 5% |
| Saturated fat | 1.51g | 0.691g | 4% |
| Phosphorus | 115mg | 97mg | 3% |
| Fats | 6.6g | 4.78g | 3% |
| Copper | 0.163mg | 0.193mg | 3% |
| Vitamin B6 | 0.026mg | 0.047mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Zinc | 0.89mg | 0.8mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 68.4g | 1.57g | N/A |
| Magnesium | 31mg | 30mg | 0% |
| Potassium | 124mg | 121mg | 0% |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.14mg | 0.12mg | 0% |
| Threonine | 0.337mg | 0.402mg | 0% |
| Isoleucine | 0.456mg | 0.435mg | 0% |
| Leucine | 0.832mg | 0.713mg | 0% |
| Lysine | 0.278mg | 0.452mg | 0% |
| Methionine | 0.211mg | 0.108mg | 0% |
| Phenylalanine | 0.586mg | 0.428mg | 0% |
| Valine | 0.514mg | 0.446mg | 0% |
| Histidine | 0.255mg | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +47.3% |
| Contains more FatsFats | +38.1% |
| Contains more CarbsCarbs | +3830.5% |
| Contains more OtherOther | +247.2% |
| Contains more WaterWater | +1437.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +189.7% |
| Contains less Sat. FatSaturated fat | -54.2% |
| Contains more Poly. FatPolyunsaturated fat | +112% |