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  6. English muffin vs. Tofu

English muffin vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between English muffins and tofu?

  • English muffins are richer in fiber, vitamin B3, vitamin B1, vitamin B2, and vitamin B5, while tofu is higher in iron, calcium, manganese, and copper.
  • Tofu's daily need coverage for iron is 56% higher.
  • Tofu has 66 times less sodium than English muffins. English muffins have 464mg of sodium, while tofu has 7mg.
  • English muffins have a higher glycemic index (77) than tofu (15).

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 +37.1%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +573.1%
Contains more IronIron +502.2%
Contains more CopperCopper +49.6%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +69.5%
~equal in Potassium ~121mg

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% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Tofu
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 B1Vitamin B1 +123.5%
Contains more Vitamin B2Vitamin B2 +196.2%
Contains more Vitamin B3Vitamin B3 +703.1%
Contains more Vitamin B5Vitamin B5 +555.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +146.7%
~equal in Vitamin C ~0.1mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.047mg

All nutrients comparison - raw data values

Nutrient English muffin Tofu DV% diff.
Iron 0.89mg 5.36mg 56%
Calcium 52mg 350mg 30%
Sodium 464mg 7mg 20%
Selenium 8.9µg 16%
Carbs 46g 1.87g 15%
Polyunsaturated fat 0.888g 2.699g 12%
Manganese 0.357mg 0.605mg 11%
Fiber 2.7g 0.3g 10%
Vitamin B3 1.566mg 0.195mg 9%
Calories 235kcal 76kcal 8%
Vitamin B5 0.446mg 0.068mg 8%
Vitamin B1 0.181mg 0.081mg 8%
Vitamin B2 0.154mg 0.052mg 8%
Copper 0.129mg 0.193mg 7%
Folate 37µg 15µg 6%
Fats 1.8g 4.78g 5%
Choline 28.8mg 5%
Phosphorus 133mg 97mg 5%
Vitamin B12 0.04µg 0µg 2%
Monounsaturated fat 0.302g 1.056g 2%
Saturated fat 0.259g 0.691g 2%
Magnesium 21mg 30mg 2%
Vitamin K 2.4µg 2%
Zinc 0.7mg 0.8mg 1%
Protein 7.7g 8.08g 1%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 43.3g 1.57g N/A
Potassium 131mg 121mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin B6 0.043mg 0.047mg 0%
Tryptophan 0.092mg 0.12mg 0%
Threonine 0.242mg 0.402mg 0%
Isoleucine 0.315mg 0.435mg 0%
Leucine 0.553mg 0.713mg 0%
Lysine 0.241mg 0.452mg 0%
Methionine 0.139mg 0.108mg 0%
Phenylalanine 0.379mg 0.428mg 0%
Valine 0.353mg 0.446mg 0%
Histidine 0.17mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Tofu
Tofu
3
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 CarbsCarbs +2359.9%
Contains more OtherOther +233.3%
Contains more FatsFats +165.6%
Contains more WaterWater +100.8%
~equal in Protein ~8.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 less Sat. FatSaturated fat -62.5%
Contains more Mono. FatMonounsaturated fat +249.7%
Contains more Poly. FatPolyunsaturated fat +203.9%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.