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  6. Danish pastry vs. Tofu

Danish pastry vs. Tofu — In-Depth Nutrition Comparison

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Important differences between danish pastry and tofu

  • Danish pastry has more selenium, vitamin B2, vitamin B3, and folate; however, tofu has more iron, calcium, copper, and manganese.
  • Tofu's daily need coverage for iron is 45% more.
  • Danish pastry has 60 times more sodium than tofu. Danish pastry has 417mg of sodium, while tofu has 7mg.
  • Danish pastry has a higher glycemic index than tofu.

The food varieties used in the comparison are Danish pastry, cheese and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Danish pastry 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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
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 +11.3%
Contains more SeleniumSelenium +112.4%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +23.5%
Contains more IronIron +197.8%
Contains more CopperCopper +116.9%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +72.4%

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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +134.6%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +925.6%
Contains more Vitamin B5Vitamin B5 +347.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +187.5%
Contains more FolateFolate +300%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more CholineCholine +43.3%
~equal in Vitamin C ~0.1mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Danish pastry Tofu DV% diff.
Iron 1.8mg 5.36mg 45%
Calcium 35mg 350mg 32%
Saturated fat 6.794g 0.691g 28%
Fats 21.9g 4.78g 26%
Monounsaturated fat 11.313g 1.056g 26%
Selenium 18.9µg 8.9µg 18%
Sodium 417mg 7mg 18%
Vitamin B2 0.26mg 0.052mg 16%
Calories 374kcal 76kcal 15%
Copper 0.089mg 0.193mg 12%
Carbs 37.2g 1.87g 12%
Folate 60µg 15µg 11%
Vitamin B3 2mg 0.195mg 11%
Manganese 0.351mg 0.605mg 11%
Vitamin B1 0.19mg 0.081mg 9%
Cholesterol 23mg 0mg 8%
Vitamin B12 0.2µg 0µg 8%
Vitamin B5 0.304mg 0.068mg 5%
Vitamin A 35µg 4%
Magnesium 15mg 30mg 4%
Vitamin K 6.9µg 2.4µg 4%
Fiber 1g 0.3g 3%
Vitamin E 0.35mg 0.01mg 2%
Choline 20.1mg 28.8mg 2%
Phosphorus 108mg 97mg 2%
Polyunsaturated fat 2.575g 2.699g 1%
Zinc 0.7mg 0.8mg 1%
Vitamin B6 0.04mg 0.047mg 1%
Potassium 98mg 121mg 1%
Protein 8g 8.08g 0%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 36.2g 1.57g N/A
Vitamin D 2IU 0IU 0%
Sugar 6.95g 0.62g N/A
Tryptophan 0.089mg 0.12mg 0%
Threonine 0.293mg 0.402mg 0%
Isoleucine 0.371mg 0.435mg 0%
Leucine 0.644mg 0.713mg 0%
Lysine 0.43mg 0.452mg 0%
Methionine 0.174mg 0.108mg 0%
Phenylalanine 0.402mg 0.428mg 0%
Valine 0.412mg 0.446mg 0%
Histidine 0.205mg 0.221mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 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 +358.2%
Contains more CarbsCarbs +1889.3%
Contains more OtherOther +108.3%
Contains more WaterWater +169.3%
~equal in Protein ~8.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Tofu
Tofu
2
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 +971.3%
Contains less Sat. FatSaturated fat -89.8%
~equal in Polyunsaturated fat ~2.699g

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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.