Pancake vs. Tofu — In-Depth Nutrition Comparison
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Significant differences between pancake and tofu
- Pancake has more vitamin B2, selenium, vitamin B1, and vitamin B12; however, tofu is richer in iron, manganese, copper, and calcium.
- Tofu covers your daily iron needs 45% more than pancake.
- Pancake has a higher glycemic index. The glycemic index of pancake is 66, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Pancakes, plain, prepared from recipe and Tofu, raw, regular, prepared with calcium sulfate.
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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 PhosphorusPhosphorus | +63.9% |
| Contains more SeleniumSelenium | +67.4% |
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more CalciumCalcium | +59.8% |
| Contains more IronIron | +197.8% |
| Contains more CopperCopper | +293.9% |
| Contains more ZincZinc | +42.9% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +202.5% |
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 | +200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +148.1% |
| Contains more Vitamin B2Vitamin B2 | +440.4% |
| Contains more Vitamin B3Vitamin B3 | +703.6% |
| Contains more Vitamin B5Vitamin B5 | +495.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +153.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.8mg | 5.36mg | 45% |
| Cholesterol | 59mg | 0mg | 20% |
| Sodium | 439mg | 7mg | 19% |
| Vitamin B2 | 0.281mg | 0.052mg | 18% |
| Manganese | 0.2mg | 0.605mg | 18% |
| Copper | 0.049mg | 0.193mg | 16% |
| Calcium | 219mg | 350mg | 13% |
| Polyunsaturated fat | 4.447g | 2.699g | 12% |
| Selenium | 14.9µg | 8.9µg | 11% |
| Vitamin B1 | 0.201mg | 0.081mg | 10% |
| Phosphorus | 159mg | 97mg | 9% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Vitamin B3 | 1.567mg | 0.195mg | 9% |
| Carbs | 28.3g | 1.87g | 9% |
| Calories | 227kcal | 76kcal | 8% |
| Fats | 9.7g | 4.78g | 8% |
| Saturated fat | 2.122g | 0.691g | 7% |
| Vitamin B5 | 0.405mg | 0.068mg | 7% |
| Vitamin A | 54µg | 6% | |
| Folate | 38µg | 15µg | 6% |
| Choline | 28.8mg | 5% | |
| Monounsaturated fat | 2.474g | 1.056g | 4% |
| Protein | 6.4g | 8.08g | 3% |
| Magnesium | 16mg | 30mg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Zinc | 0.56mg | 0.8mg | 2% |
| Fiber | 0.3g | 1% | |
| Vitamin C | 0.3mg | 0.1mg | 0% |
| Net carbs | 28.3g | 1.57g | N/A |
| Potassium | 132mg | 121mg | 0% |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B6 | 0.046mg | 0.047mg | 0% |
| Tryptophan | 0.08mg | 0.12mg | 0% |
| Threonine | 0.237mg | 0.402mg | 0% |
| Isoleucine | 0.297mg | 0.435mg | 0% |
| Leucine | 0.513mg | 0.713mg | 0% |
| Lysine | 0.321mg | 0.452mg | 0% |
| Methionine | 0.147mg | 0.108mg | 0% |
| Phenylalanine | 0.319mg | 0.428mg | 0% |
| Valine | 0.335mg | 0.446mg | 0% |
| Histidine | 0.152mg | 0.221mg | 0% |
| Omega-3 - DHA | 0.005g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +102.9% |
| Contains more CarbsCarbs | +1413.4% |
| Contains more OtherOther | +275% |
| Contains more ProteinProtein | +26.3% |
| Contains more WaterWater | +59.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +134.3% |
| Contains more Poly. FatPolyunsaturated fat | +64.8% |
| Contains less Sat. FatSaturated fat | -67.4% |