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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.
  • Dough has a higher glycemic index (70) than tofu (15).

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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
Tofu
4
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 ZincZinc +30%
Contains more SeleniumSelenium +221.3%
Contains more CalciumCalcium +573.1%
Contains more IronIron +37.1%
Contains more CopperCopper +27%
Contains less SodiumSodium -98.8%
~equal in Magnesium ~30mg
~equal in Potassium ~121mg
~equal in Phosphorus ~97mg
~equal in Manganese ~0.605mg

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
7
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% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
Tofu
3
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 EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +776.5%
Contains more Vitamin B2Vitamin B2 +721.2%
Contains more Vitamin B3Vitamin B3 +2370.3%
Contains more Vitamin B5Vitamin B5 +569.1%
Contains more Vitamin B6Vitamin B6 +127.7%
Contains more FolateFolate +720%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +242.9%
Contains more CholineCholine +260%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dough
3
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
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 ProteinProtein +33%
Contains more CarbsCarbs +2674.3%
Contains more OtherOther +170.8%
Contains more FatsFats +97.5%
Contains more WaterWater +156.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dough
1
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 g
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 less Sat. FatSaturated fat -23.4%
Contains more Mono. FatMonounsaturated fat +191.7%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Vitamin B1 0.71mg 0.081mg 52%
Selenium 28.6µg 8.9µg 36%
Calcium 52mg 350mg 30%
Vitamin B3 4.817mg 0.195mg 29%
Vitamin B2 0.427mg 0.052mg 29%
Folate 123µg 15µg 27%
Sodium 602mg 7mg 26%
Starch 44.23g 18%
Iron 3.91mg 5.36mg 18%
Carbs 51.88g 1.87g 17%
Polyunsaturated fat 0.855g 2.699g 12%
Calories 272kcal 76kcal 10%
Fiber 2.2g 0.3g 8%
Vitamin B5 0.455mg 0.068mg 8%
Copper 0.152mg 0.193mg 5%
Protein 10.75g 8.08g 5%
Vitamin B6 0.107mg 0.047mg 5%
Fats 2.42g 4.78g 4%
Choline 8mg 28.8mg 4%
Zinc 1.04mg 0.8mg 2%
Monounsaturated fat 0.362g 1.056g 2%
Fructose 0.51g 1%
Manganese 0.577mg 0.605mg 1%
Vitamin E 0.21mg 0.01mg 1%
Vitamin K 0.7µg 2.4µg 1%
Saturated fat 0.529g 0.691g 1%
Phosphorus 105mg 97mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 49.68g 1.57g N/A
Magnesium 32mg 30mg 0%
Potassium 117mg 121mg 0%
Sugar 4.62g 0.62g N/A
Trans fat 0.005g 0g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dough Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
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.