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  6. Muffin vs. Tofu

Muffin vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between Muffin and Tofu

  • The amount of Calcium, Copper, Manganese, Iron, Selenium, Magnesium, and Zinc in Tofu is higher than in Muffin.
  • Tofu covers your daily Calcium needs 64% more than Muffin.

Specific food types used in this comparison are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Muffin 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.
Muffin
Muffin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Tofu
Tofu
10
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 MagnesiumMagnesium +480%
Contains more CalciumCalcium +1452.3%
Contains more PotassiumPotassium +95.9%
Contains more IronIron +104.6%
Contains more CopperCopper +530%
Contains more ZincZinc +324.3%
Contains more PhosphorusPhosphorus +30.1%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +163%
Contains more SeleniumSelenium +112.2%

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.
Muffin
Muffin
10
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 3% 4.4% 33% 3% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +59.8%
Contains more Vitamin B3Vitamin B3 +272.2%
Contains more Vitamin B5Vitamin B5 +253.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +65.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +127.4%
Contains more Vitamin B6Vitamin B6 +130%
~equal in Vitamin B1 ~0.158mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
Muffin
3
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 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 +84.3%
Contains more CarbsCarbs +1806.5%
Contains more ProteinProtein +284.6%
Contains more WaterWater +179.8%
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
Muffin
2
18% 31% 51%
Saturated Fat: Sat. Fat 2.844 g
Monounsaturated Fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Tofu
Tofu
1
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 +150.5%
Contains more Poly. FatPolyunsaturated fat +64.7%
Contains less Sat. FatSaturated Fat -55.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Muffin Tofu
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Muffin Tofu Opinion
Calories 375kcal 144kcal Muffin
Protein 4.49g 17.27g Tofu
Fats 16.07g 8.72g Muffin
Vitamin C 0.9mg 0.2mg Muffin
Net carbs 51.9g 0.48g Muffin
Carbs 53g 2.78g Muffin
Cholesterol 30mg 0mg Tofu
Vitamin D 4IU 0IU Muffin
Magnesium 10mg 58mg Tofu
Calcium 44mg 683mg Tofu
Potassium 121mg 237mg Tofu
Iron 1.3mg 2.66mg Tofu
Sugar 31.47g Tofu
Fiber 1.1g 2.3g Tofu
Copper 0.06mg 0.378mg Tofu
Zinc 0.37mg 1.57mg Tofu
Starch 16.31g Muffin
Phosphorus 146mg 190mg Tofu
Sodium 336mg 14mg Tofu
Vitamin A 73IU 166IU Tofu
Vitamin A RAE 21µg Muffin
Vitamin E 1.63mg Muffin
Vitamin D 0.1µg 0µg Muffin
Manganese 0.449mg 1.181mg Tofu
Selenium 8.2µg 17.4µg Tofu
Vitamin B1 0.168mg 0.158mg Muffin
Vitamin B2 0.163mg 0.102mg Muffin
Vitamin B3 1.418mg 0.381mg Muffin
Vitamin B5 0.47mg 0.133mg Muffin
Vitamin B6 0.04mg 0.092mg Tofu
Vitamin B12 0.16µg 0µg Muffin
Vitamin K 39.2µg Muffin
Folate 48µg 29µg Muffin
Trans Fat 0.2g 0g Tofu
Choline 92.5mg Muffin
Saturated Fat 2.844g 1.261g Tofu
Monounsaturated Fat 4.822g 1.925g Muffin
Polyunsaturated fat 8.103g 4.921g Muffin
Tryptophan 0.066mg 0.235mg Tofu
Threonine 0.181mg 0.785mg Tofu
Isoleucine 0.224mg 0.849mg Tofu
Leucine 0.421mg 1.392mg Tofu
Lysine 0.199mg 0.883mg Tofu
Methionine 0.115mg 0.211mg Tofu
Phenylalanine 0.277mg 0.835mg Tofu
Valine 0.257mg 0.87mg Tofu
Histidine 0.128mg 0.431mg Tofu
Fructose 1.21g Muffin
Omega-3 - DHA 0.008g Muffin
Omega-3 - ALA 1.022g Muffin
Omega-3 - DPA 0.001g Muffin
Omega-6 - Gamma-linoleic acid 0.048g Muffin
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Muffin
Omega-6 - Eicosadienoic acid 0.007g Muffin
Omega-6 - Linoleic acid 6.911g Muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Muffin
10%
Tofu
Minerals Daily Need Coverage Score
32%
Muffin
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 31.47g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 322mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.583g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.