Graham cracker vs. Tofu — In-Depth Nutrition Comparison

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How are graham cracker and tofu different?

Graham cracker is higher in vitamin B3, vitamin B2, folate, iron, and vitamin B1; however, tofu is richer in calcium, copper, selenium, and manganese.
Daily need coverage for calcium for tofu is 61% higher.
Graham cracker contains 33 times more sodium than tofu. While graham cracker contains 459mg of sodium, tofu contains only 14mg.
Tofu has a lower glycemic index (15) than graham cracker (74).

Cookies, graham crackers, plain or honey (includes cinnamon) and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

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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.

Graham cracker

Tofu

Contains more IronIron

+42.1%

Contains more MagnesiumMagnesium	+45%
Contains more CalciumCalcium	+787%
Contains more PotassiumPotassium	+39.4%
Contains more CopperCopper	+122.4%
Contains more ZincZinc	+63.5%
Contains less SodiumSodium	-96.9%
Contains more ManganeseManganese	+15.9%
Contains more SeleniumSelenium	+176.2%

~equal in Phosphorus ~190mg

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.

Graham cracker

Tofu

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+67.7%
Contains more Vitamin B2Vitamin B2	+210.8%
Contains more Vitamin B3Vitamin B3	+1065.1%
Contains more Vitamin B5Vitamin B5	+215.8%
Contains more Vitamin B6Vitamin B6	+69.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+213.8%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	77mg	683mg	61%
Vitamin B3	4.439mg	0.381mg	25%
Carbs	77.66g	2.78g	25%
Copper	0.17mg	0.378mg	23%
Protein	6.69g	17.27g	21%
Selenium	6.3µg	17.4µg	20%
Sodium	459mg	14mg	19%
Starch	46.56g		19%
Vitamin B2	0.317mg	0.102mg	17%
Folate	91µg	29µg	16%
Calories	430kcal	144kcal	14%
Iron	3.78mg	2.66mg	14%
Vitamin K	14.3µg		12%
Vitamin E	1.51mg		10%
Vitamin B1	0.265mg	0.158mg	9%
Manganese	1.019mg	1.181mg	7%
Vitamin B5	0.42mg	0.133mg	6%
Zinc	0.96mg	1.57mg	6%
Vitamin B6	0.156mg	0.092mg	5%
Fiber	3.4g	2.3g	4%
Magnesium	40mg	58mg	4%
Polyunsaturated fat	5.388g	4.921g	3%
Fats	10.6g	8.72g	3%
Saturated fat	1.633g	1.261g	2%
Potassium	170mg	237mg	2%
Fructose	0.99g		1%
Monounsaturated fat	2.509g	1.925g	1%
Phosphorus	185mg	190mg	1%
Choline	5.9mg		1%
Vitamin C	0mg	0.2mg	0%
Net carbs	74.26g	0.48g	N/A
Sugar	24.85g		N/A
Trans fat	0.055g	0g	N/A
Tryptophan		0.235mg	0%
Threonine		0.785mg	0%
Isoleucine		0.849mg	0%
Leucine		1.392mg	0%
Lysine		0.883mg	0%
Methionine		0.211mg	0%
Phenylalanine		0.835mg	0%
Valine		0.87mg	0%
Histidine		0.431mg	0%
Omega-3 - ALA	0.599g		N/A
Omega-6 - Gamma-linoleic acid	0.024g		N/A
Omega-6 - Eicosadienoic acid	0.004g		N/A
Omega-6 - Linoleic acid	4.735g		N/A