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  6. Dough vs. Tofu

Dough vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between Dough and Tofu?

  • Dough is richer in Vitamin B1, Selenium, Vitamin B3, Vitamin B2, Folate, Vitamin B5, and Fiber, while Tofu is higher in Calcium, and Iron.
  • Dough's daily need coverage for Vitamin B1 is 52% higher.
  • Tofu has 86 times less Sodium than Dough. Dough has 602mg of Sodium, while Tofu has 7mg.

We used Bread, french or vienna (includes sourdough) and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

Dough 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.
Dough
Dough
4
:
6
Tofu
Tofu
Contains more Zinc +30%
Contains more Selenium +221.3%
Contains more Calcium +573.1%
Contains more Iron +37.1%
Contains less Sodium -98.8%
Contains more Copper +27%
Equal in Magnesium - 30
Equal in Phosphorus - 97
Equal in Potassium - 121
Equal in Manganese - 0.605
Dough
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 147% 23% 45% 11% 79% 29% 51% 76% 156%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Zinc +30%
Contains more Selenium +221.3%
Contains more Calcium +573.1%
Contains more Iron +37.1%
Contains less Sodium -98.8%
Contains more Copper +27%
Equal in Magnesium - 30
Equal in Phosphorus - 97
Equal in Potassium - 121
Equal in Manganese - 0.605

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.
Dough
Dough
7
:
3
Tofu
Tofu
Contains more Vitamin E +2000%
Contains more Vitamin B1 +776.5%
Contains more Vitamin B2 +721.2%
Contains more Vitamin B3 +2370.3%
Contains more Vitamin B5 +569.1%
Contains more Vitamin B6 +127.7%
Contains more Folate +720%
Contains more Vitamin A +8400%
Contains more Vitamin C +∞%
Contains more Vitamin K +242.9%
Dough
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 178% 99% 91% 28% 25% 93% 0% 2%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +776.5%
Contains more Vitamin B2 +721.2%
Contains more Vitamin B3 +2370.3%
Contains more Vitamin B5 +569.1%
Contains more Vitamin B6 +127.7%
Contains more Folate +720%
Contains more Vitamin A +8400%
Contains more Vitamin C +∞%
Contains more Vitamin K +242.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dough
Dough
3
:
2
Tofu
Tofu
Contains more Protein +33%
Contains more Carbs +2674.3%
Contains more Other +170.8%
Contains more Fats +97.5%
Contains more Water +156.2%
Dough
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Tofu
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 Protein +33%
Contains more Carbs +2674.3%
Contains more Other +170.8%
Contains more Fats +97.5%
Contains more Water +156.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dough
Dough
1
:
2
Tofu
Tofu
Contains less Saturated Fat -23.4%
Contains more Monounsaturated Fat +191.7%
Contains more Polyunsaturated fat +215.7%
Dough
30% 21% 49%
Saturated Fat: 0.529 g
Monounsaturated Fat: 0.362 g
Polyunsaturated fat: 0.855 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -23.4%
Contains more Monounsaturated Fat +191.7%
Contains more Polyunsaturated fat +215.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dough Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dough Tofu Opinion
Net carbs 49.68g 1.57g Dough
Protein 10.75g 8.08g Dough
Fats 2.42g 4.78g Tofu
Carbs 51.88g 1.87g Dough
Calories 272kcal 76kcal Dough
Starch 44.23g Dough
Fructose 0.51g Dough
Sugar 4.62g 0.62g Tofu
Fiber 2.2g 0.3g Dough
Calcium 52mg 350mg Tofu
Iron 3.91mg 5.36mg Tofu
Magnesium 32mg 30mg Dough
Phosphorus 105mg 97mg Dough
Potassium 117mg 121mg Tofu
Sodium 602mg 7mg Tofu
Zinc 1.04mg 0.8mg Dough
Copper 0.152mg 0.193mg Tofu
Manganese 0.577mg 0.605mg Tofu
Selenium 28.6µg 8.9µg Dough
Vitamin A 1IU 85IU Tofu
Vitamin E 0.21mg 0.01mg Dough
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.71mg 0.081mg Dough
Vitamin B2 0.427mg 0.052mg Dough
Vitamin B3 4.817mg 0.195mg Dough
Vitamin B5 0.455mg 0.068mg Dough
Vitamin B6 0.107mg 0.047mg Dough
Folate 123µg 15µg Dough
Vitamin K 0.7µg 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Trans Fat 0.005g 0g Tofu
Saturated Fat 0.529g 0.691g Dough
Monounsaturated Fat 0.362g 1.056g Tofu
Polyunsaturated fat 0.855g 2.699g Tofu
Omega-6 - Linoleic acid 0.788g Dough
Omega-6 - Gamma-linoleic acid 0.001g Dough
Omega-3 - ALA 0.063g Dough

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dough Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
43%
Dough
6%
Tofu
Minerals Daily Need Coverage Score
63%
Dough
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 595mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 55)
Which food is lower in Saturated Fat?
Dough
Dough is lower in Saturated Fat (difference - 0.162g)
Which food is richer in vitamins?
Dough
Dough is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.