Pancake vs. Tofu — In-Depth Nutrition Comparison
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How are pancake and tofu different?
- Pancake is higher in vitamin B2 and vitamin B12; however, tofu is richer in calcium, manganese, copper, iron, magnesium, and zinc.
- Daily need coverage for calcium for tofu is 46% higher.
- Tofu has a lower glycemic index (15) than pancake (66).
Pancakes, plain, prepared from recipe 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.
| Contains more MagnesiumMagnesium | +262.5% |
| Contains more CalciumCalcium | +211.9% |
| Contains more PotassiumPotassium | +79.5% |
| Contains more IronIron | +47.8% |
| Contains more CopperCopper | +671.4% |
| Contains more ZincZinc | +180.4% |
| Contains more PhosphorusPhosphorus | +19.5% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +490.5% |
| Contains more SeleniumSelenium | +16.8% |
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.
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +27.2% |
| Contains more Vitamin B2Vitamin B2 | +175.5% |
| Contains more Vitamin B3Vitamin B3 | +311.3% |
| Contains more Vitamin B5Vitamin B5 | +204.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +31% |
| Contains more Vitamin B6Vitamin B6 | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 219mg | 683mg | 46% |
| Manganese | 0.2mg | 1.181mg | 43% |
| Copper | 0.049mg | 0.378mg | 37% |
| Protein | 6.4g | 17.27g | 22% |
| Cholesterol | 59mg | 0mg | 20% |
| Sodium | 439mg | 14mg | 18% |
| Vitamin B2 | 0.281mg | 0.102mg | 14% |
| Iron | 1.8mg | 2.66mg | 11% |
| Magnesium | 16mg | 58mg | 10% |
| Carbs | 28.3g | 2.78g | 9% |
| Fiber | 2.3g | 9% | |
| Zinc | 0.56mg | 1.57mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Vitamin B3 | 1.567mg | 0.381mg | 7% |
| Vitamin A | 54µg | 6% | |
| Vitamin B5 | 0.405mg | 0.133mg | 5% |
| Selenium | 14.9µg | 17.4µg | 5% |
| Vitamin B6 | 0.046mg | 0.092mg | 4% |
| Saturated fat | 2.122g | 1.261g | 4% |
| Calories | 227kcal | 144kcal | 4% |
| Vitamin B1 | 0.201mg | 0.158mg | 4% |
| Phosphorus | 159mg | 190mg | 4% |
| Potassium | 132mg | 237mg | 3% |
| Polyunsaturated fat | 4.447g | 4.921g | 3% |
| Folate | 38µg | 29µg | 2% |
| Fats | 9.7g | 8.72g | 2% |
| Monounsaturated fat | 2.474g | 1.925g | 1% |
| Vitamin C | 0.3mg | 0.2mg | 0% |
| Net carbs | 28.3g | 0.48g | N/A |
| Tryptophan | 0.08mg | 0.235mg | 0% |
| Threonine | 0.237mg | 0.785mg | 0% |
| Isoleucine | 0.297mg | 0.849mg | 0% |
| Leucine | 0.513mg | 1.392mg | 0% |
| Lysine | 0.321mg | 0.883mg | 0% |
| Methionine | 0.147mg | 0.211mg | 0% |
| Phenylalanine | 0.319mg | 0.835mg | 0% |
| Valine | 0.335mg | 0.87mg | 0% |
| Histidine | 0.152mg | 0.431mg | 0% |
| Omega-3 - DHA | 0.005g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +11.2% |
| Contains more CarbsCarbs | +918% |
| Contains more OtherOther | +92.9% |
| Contains more ProteinProtein | +169.8% |
| Contains more WaterWater | +32% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +28.5% |
| Contains less Sat. FatSaturated fat | -40.6% |
| Contains more Poly. FatPolyunsaturated fat | +10.7% |
