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  6. Muffin vs. Tofu

Muffin vs. Tofu — In-Depth Nutrition Comparison

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Differences between Muffin and Tofu

  • Muffin has more Vitamin K, Choline, Vitamin E , and Vitamin B2, while Tofu has more Iron, Calcium, and Copper.
  • Tofu's daily need coverage for Iron is 51% higher.

The food types used in this comparison are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Tofu, raw, regular, 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
1
:
8
Tofu
Tofu
Contains more Phosphorus +50.5%
Contains more Calcium +695.5%
Contains more Iron +312.3%
Contains more Magnesium +200%
Contains less Sodium -97.9%
Contains more Zinc +116.2%
Contains more Copper +221.7%
Contains more Manganese +34.7%
Equal in Potassium - 121
Equal in Selenium - 8.9
Muffin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 49% 8% 63% 11% 44% 11% 20% 59% 45%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +50.5%
Contains more Calcium +695.5%
Contains more Iron +312.3%
Contains more Magnesium +200%
Contains less Sodium -97.9%
Contains more Zinc +116.2%
Contains more Copper +221.7%
Contains more Manganese +34.7%
Equal in Potassium - 121
Equal in Selenium - 8.9

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
:
2
Tofu
Tofu
Contains more Vitamin E +16200%
Contains more Vitamin D +∞%
Contains more Vitamin C +800%
Contains more Vitamin B1 +107.4%
Contains more Vitamin B2 +213.5%
Contains more Vitamin B3 +627.2%
Contains more Vitamin B5 +591.2%
Contains more Folate +220%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1533.3%
Contains more Vitamin A +16.4%
Contains more Vitamin B6 +17.5%
Muffin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 33% 3% 3% 43% 38% 27% 29% 10% 36% 20% 99%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +16200%
Contains more Vitamin D +∞%
Contains more Vitamin C +800%
Contains more Vitamin B1 +107.4%
Contains more Vitamin B2 +213.5%
Contains more Vitamin B3 +627.2%
Contains more Vitamin B5 +591.2%
Contains more Folate +220%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1533.3%
Contains more Vitamin A +16.4%
Contains more Vitamin B6 +17.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
Muffin
3
:
2
Tofu
Tofu
Contains more Fats +236.2%
Contains more Carbs +2734.2%
Contains more Other +105.6%
Contains more Protein +80%
Contains more Water +238.7%
Muffin
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Tofu
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 Fats +236.2%
Contains more Carbs +2734.2%
Contains more Other +105.6%
Contains more Protein +80%
Contains more Water +238.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
Muffin
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +356.6%
Contains more Polyunsaturated fat +200.2%
Contains less Saturated Fat -75.7%
Muffin
18% 31% 51%
Saturated Fat: 2.844 g
Monounsaturated Fat: 4.822 g
Polyunsaturated fat: 8.103 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +356.6%
Contains more Polyunsaturated fat +200.2%
Contains less Saturated Fat -75.7%

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 51.9g 1.57g Muffin
Protein 4.49g 8.08g Tofu
Fats 16.07g 4.78g Muffin
Carbs 53g 1.87g Muffin
Calories 375kcal 76kcal Muffin
Starch 16.31g Muffin
Fructose 1.21g Muffin
Sugar 31.47g 0.62g Tofu
Fiber 1.1g 0.3g Muffin
Calcium 44mg 350mg Tofu
Iron 1.3mg 5.36mg Tofu
Magnesium 10mg 30mg Tofu
Phosphorus 146mg 97mg Muffin
Potassium 121mg 121mg
Sodium 336mg 7mg Tofu
Zinc 0.37mg 0.8mg Tofu
Copper 0.06mg 0.193mg Tofu
Manganese 0.449mg 0.605mg Tofu
Selenium 8.2µg 8.9µg Tofu
Vitamin A 73IU 85IU Tofu
Vitamin A RAE 21µg Muffin
Vitamin E 1.63mg 0.01mg Muffin
Vitamin D 4IU 0IU Muffin
Vitamin D 0.1µg 0µg Muffin
Vitamin C 0.9mg 0.1mg Muffin
Vitamin B1 0.168mg 0.081mg Muffin
Vitamin B2 0.163mg 0.052mg Muffin
Vitamin B3 1.418mg 0.195mg Muffin
Vitamin B5 0.47mg 0.068mg Muffin
Vitamin B6 0.04mg 0.047mg Tofu
Folate 48µg 15µg Muffin
Vitamin B12 0.16µg 0µg Muffin
Vitamin K 39.2µg 2.4µg Muffin
Tryptophan 0.066mg 0.12mg Tofu
Threonine 0.181mg 0.402mg Tofu
Isoleucine 0.224mg 0.435mg Tofu
Leucine 0.421mg 0.713mg Tofu
Lysine 0.199mg 0.452mg Tofu
Methionine 0.115mg 0.108mg Muffin
Phenylalanine 0.277mg 0.428mg Tofu
Valine 0.257mg 0.446mg Tofu
Histidine 0.128mg 0.221mg Tofu
Cholesterol 30mg 0mg Tofu
Trans Fat 0.2g 0g Tofu
Saturated Fat 2.844g 0.691g Tofu
Omega-3 - DHA 0.008g 0g Muffin
Omega-3 - DPA 0.001g 0g Muffin
Monounsaturated Fat 4.822g 1.056g Muffin
Polyunsaturated fat 8.103g 2.699g Muffin
Omega-6 - Eicosadienoic acid 0.007g Muffin
Omega-6 - Linoleic acid 6.911g Muffin
Omega-6 - Gamma-linoleic acid 0.048g Muffin
Omega-3 - ALA 1.022g Muffin
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Muffin

Which food is preferable for your diet?

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

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
28%
Muffin
6%
Tofu
Minerals Daily Need Coverage Score
32%
Muffin
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 30.85g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 329mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.153g)
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/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.