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  6. French toast vs. Tofu

French toast vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between french toast and tofu

  • French toast is higher in vitamin B2 and vitamin B12, yet tofu is higher in calcium, manganese, copper, iron, phosphorus, and magnesium.
  • Tofu covers your daily calcium needs 58% more than french toast.
  • The glycemic index of tofu is lower.

Food varieties used in this article are French toast, prepared from recipe, made with low fat (2%) milk and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more SeleniumSelenium +15.5%
Contains more MagnesiumMagnesium +241.2%
Contains more CalciumCalcium +583%
Contains more PotassiumPotassium +76.9%
Contains more IronIron +59.3%
Contains more CopperCopper +551.7%
Contains more ZincZinc +134.3%
Contains more PhosphorusPhosphorus +62.4%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +528.2%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Tofu
Tofu
1
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +29.1%
Contains more Vitamin B2Vitamin B2 +214.7%
Contains more Vitamin B3Vitamin B3 +327.3%
Contains more Vitamin B5Vitamin B5 +312.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +48.3%
Contains more Vitamin B6Vitamin B6 +24.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient French toast Tofu DV% diff.
Calcium 100mg 683mg 58%
Manganese 0.188mg 1.181mg 43%
Cholesterol 116mg 0mg 39%
Copper 0.058mg 0.378mg 36%
Sodium 479mg 14mg 20%
Protein 7.7g 17.27g 19%
Vitamin B2 0.321mg 0.102mg 17%
Polyunsaturated fat 2.594g 4.921g 16%
Vitamin A 124µg 14%
Vitamin B12 0.31µg 0µg 13%
Iron 1.67mg 2.66mg 12%
Phosphorus 117mg 190mg 10%
Magnesium 17mg 58mg 10%
Fiber 2.3g 9%
Zinc 0.67mg 1.57mg 8%
Vitamin B5 0.549mg 0.133mg 8%
Vitamin B3 1.628mg 0.381mg 8%
Carbs 25g 2.78g 7%
Saturated fat 2.723g 1.261g 7%
Monounsaturated fat 4.524g 1.925g 6%
Selenium 20.1µg 17.4µg 5%
Folate 43µg 29µg 4%
Calories 229kcal 144kcal 4%
Vitamin B1 0.204mg 0.158mg 4%
Potassium 134mg 237mg 3%
Fats 10.8g 8.72g 3%
Vitamin B6 0.074mg 0.092mg 1%
Vitamin C 0.3mg 0.2mg 0%
Net carbs 25g 0.48g N/A
Tryptophan 0.094mg 0.235mg 0%
Threonine 0.305mg 0.785mg 0%
Isoleucine 0.375mg 0.849mg 0%
Leucine 0.621mg 1.392mg 0%
Lysine 0.413mg 0.883mg 0%
Methionine 0.188mg 0.211mg 0%
Phenylalanine 0.389mg 0.835mg 0%
Valine 0.419mg 0.87mg 0%
Histidine 0.179mg 0.431mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more FatsFats +23.9%
Contains more CarbsCarbs +799.3%
Contains more OtherOther +28.6%
Contains more ProteinProtein +124.3%
Contains more WaterWater +27.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +135%
Contains less Sat. FatSaturated fat -53.7%
Contains more Poly. FatPolyunsaturated fat +89.7%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.