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  6. French toast vs. Tofu

French toast vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between french toast and tofu?

  • French toast is richer in vitamin B2, selenium, vitamin B12, and vitamin B1, while tofu is higher in iron, calcium, manganese, and copper.
  • Tofu's daily need coverage for iron is 46% higher.
  • French toast has a higher glycemic index (67) than tofu (15).

We used French toast, prepared from recipe, made with low fat (2%) milk and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

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
7
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 +20.6%
Contains more SeleniumSelenium +125.8%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +250%
Contains more IronIron +221%
Contains more CopperCopper +232.8%
Contains more ZincZinc +19.4%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +221.8%
~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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 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 CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +151.9%
Contains more Vitamin B2Vitamin B2 +517.3%
Contains more Vitamin B3Vitamin B3 +734.9%
Contains more Vitamin B5Vitamin B5 +707.4%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +186.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient French toast Tofu DV% diff.
Iron 1.67mg 5.36mg 46%
Cholesterol 116mg 0mg 39%
Calcium 100mg 350mg 25%
Vitamin B2 0.321mg 0.052mg 21%
Sodium 479mg 7mg 21%
Selenium 20.1µg 8.9µg 20%
Manganese 0.188mg 0.605mg 18%
Copper 0.058mg 0.193mg 15%
Vitamin A 124µg 14%
Vitamin B12 0.31µg 0µg 13%
Vitamin B5 0.549mg 0.068mg 10%
Vitamin B1 0.204mg 0.081mg 10%
Fats 10.8g 4.78g 9%
Monounsaturated fat 4.524g 1.056g 9%
Saturated fat 2.723g 0.691g 9%
Vitamin B3 1.628mg 0.195mg 9%
Calories 229kcal 76kcal 8%
Carbs 25g 1.87g 8%
Folate 43µg 15µg 7%
Choline 28.8mg 5%
Phosphorus 117mg 97mg 3%
Magnesium 17mg 30mg 3%
Vitamin B6 0.074mg 0.047mg 2%
Vitamin K 2.4µg 2%
Zinc 0.67mg 0.8mg 1%
Fiber 0.3g 1%
Polyunsaturated fat 2.594g 2.699g 1%
Protein 7.7g 8.08g 1%
Vitamin C 0.3mg 0.1mg 0%
Net carbs 25g 1.57g N/A
Potassium 134mg 121mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.094mg 0.12mg 0%
Threonine 0.305mg 0.402mg 0%
Isoleucine 0.375mg 0.435mg 0%
Leucine 0.621mg 0.713mg 0%
Lysine 0.413mg 0.452mg 0%
Methionine 0.188mg 0.108mg 0%
Phenylalanine 0.389mg 0.428mg 0%
Valine 0.419mg 0.446mg 0%
Histidine 0.179mg 0.221mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g 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
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 +125.9%
Contains more CarbsCarbs +1236.9%
Contains more OtherOther +150%
Contains more WaterWater +54.6%
~equal in Protein ~8.08g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +328.4%
Contains less Sat. FatSaturated fat -74.6%
~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. 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/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.