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Ice cream sandwich vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between ice cream sandwich and tofu

  • Ice cream sandwich is higher in vitamin B3, vitamin B2, and copper, yet tofu is higher in iron, calcium, selenium, and manganese.
  • Tofu covers your daily iron needs 64% more than ice cream sandwich.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Ice cream sandwich and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Ice cream sandwich 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 21% 26% 10% 9.8% 85% 16% 31% 17% 50% 17%
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 CopperCopper +31.6%
Contains more CalciumCalcium +307%
Contains more IronIron +1961.5%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +34.7%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +58.8%
Contains more SeleniumSelenium +187.1%
~equal in Magnesium ~30mg
~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% 29% 8% 0% 28% 34% 29% 13% 6.5% 6.3% 3.3% 26% 4.4%
Tofu
Tofu
4
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin B1Vitamin B1 +37%
Contains more Vitamin B2Vitamin B2 +180.8%
Contains more Vitamin B3Vitamin B3 +703.1%
Contains more Vitamin B5Vitamin B5 +207.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +126.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +67.9%
Contains more Vitamin KVitamin K +84.6%
Contains more CholineCholine +260%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ice cream sandwich Tofu DV% diff.
Iron 0.26mg 5.36mg 64%
Calcium 86mg 350mg 26%
Carbs 37.14g 1.87g 12%
Selenium 3.1µg 8.9µg 11%
Manganese 0.381mg 0.605mg 10%
Vitamin A 86µg 10%
Vitamin B3 1.566mg 0.195mg 9%
Calories 237kcal 76kcal 8%
Protein 4.29g 8.08g 8%
Copper 0.254mg 0.193mg 7%
Saturated fat 2.317g 0.691g 7%
Vitamin B2 0.146mg 0.052mg 7%
Cholesterol 21mg 0mg 7%
Fats 8.57g 4.78g 6%
Folate 34µg 15µg 5%
Sodium 129mg 7mg 5%
Phosphorus 72mg 97mg 4%
Monounsaturated fat 2.661g 1.056g 4%
Choline 8mg 28.8mg 4%
Vitamin E 0.4mg 0.01mg 3%
Polyunsaturated fat 2.272g 2.699g 3%
Vitamin B1 0.111mg 0.081mg 3%
Vitamin B5 0.209mg 0.068mg 3%
Vitamin B12 0.05µg 0µg 2%
Zinc 0.6mg 0.8mg 2%
Caffeine 4mg 0mg 1%
Fiber 0g 0.3g 1%
Vitamin K 1.3µg 2.4µg 1%
Vitamin B6 0.028mg 0.047mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 37.14g 1.57g N/A
Magnesium 29mg 30mg 0%
Potassium 115mg 121mg 0%
Sugar 18.57g 0.62g 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 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 9% 37% 49%
Protein: 4.29 g
Fats: 8.57 g
Carbs: 37.14 g
Water: 48.9 g
Other: 1.1 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 +79.3%
Contains more CarbsCarbs +1886.1%
Contains more OtherOther +52.8%
Contains more ProteinProtein +88.3%
Contains more WaterWater +72.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated fat: Sat. Fat 2.317 g
Monounsaturated fat: Mono. Fat 2.661 g
Polyunsaturated fat: Poly. Fat 2.272 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 +152%
Contains less Sat. FatSaturated fat -70.2%
Contains more Poly. FatPolyunsaturated fat +18.8%

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. Ice cream sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172226/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.