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  6. Graham cracker vs. Tofu

Graham cracker vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between graham cracker and tofu

  • Graham cracker has more vitamin B3, vitamin B2, folate, manganese, vitamin B1, phosphorus, and fiber; however, tofu is richer in calcium and iron.
  • Tofu covers your daily calcium needs 27% more than graham cracker.
  • Tofu has 66 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while tofu has 7mg.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Tofu
Tofu
5
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 MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +40.5%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +90.7%
Contains more ManganeseManganese +68.4%
Contains more CalciumCalcium +354.5%
Contains more IronIron +41.8%
Contains more CopperCopper +13.5%
Contains less SodiumSodium -98.5%
Contains more SeleniumSelenium +41.3%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Tofu
Tofu
2
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 +15000%
Contains more Vitamin B1Vitamin B1 +227.2%
Contains more Vitamin B2Vitamin B2 +509.6%
Contains more Vitamin B3Vitamin B3 +2176.4%
Contains more Vitamin B5Vitamin B5 +517.6%
Contains more Vitamin B6Vitamin B6 +231.9%
Contains more Vitamin KVitamin K +495.8%
Contains more FolateFolate +506.7%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +388.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Tofu DV% diff.
Vitamin B3 4.439mg 0.195mg 27%
Calcium 77mg 350mg 27%
Carbs 77.66g 1.87g 25%
Iron 3.78mg 5.36mg 20%
Sodium 459mg 7mg 20%
Vitamin B2 0.317mg 0.052mg 20%
Starch 46.56g 19%
Folate 91µg 15µg 19%
Calories 430kcal 76kcal 18%
Manganese 1.019mg 0.605mg 18%
Polyunsaturated fat 5.388g 2.699g 18%
Vitamin B1 0.265mg 0.081mg 15%
Phosphorus 185mg 97mg 13%
Fiber 3.4g 0.3g 12%
Vitamin K 14.3µg 2.4µg 10%
Vitamin E 1.51mg 0.01mg 10%
Fats 10.6g 4.78g 9%
Vitamin B6 0.156mg 0.047mg 8%
Vitamin B5 0.42mg 0.068mg 7%
Selenium 6.3µg 8.9µg 5%
Choline 5.9mg 28.8mg 4%
Saturated fat 1.633g 0.691g 4%
Monounsaturated fat 2.509g 1.056g 4%
Copper 0.17mg 0.193mg 3%
Protein 6.69g 8.08g 3%
Magnesium 40mg 30mg 2%
Fructose 0.99g 1%
Potassium 170mg 121mg 1%
Zinc 0.96mg 0.8mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 74.26g 1.57g N/A
Sugar 24.85g 0.62g N/A
Trans fat 0.055g 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 0.599g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +121.8%
Contains more CarbsCarbs +4052.9%
Contains more OtherOther +130.6%
Contains more ProteinProtein +20.8%
Contains more WaterWater +2394.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Tofu
Tofu
1
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 +137.6%
Contains more Poly. FatPolyunsaturated fat +99.6%
Contains less Sat. FatSaturated fat -57.7%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.