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  6. Pound cake vs. Tofu

Pound cake vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between pound cake and tofu?

  • Pound cake is higher in vitamin B2, vitamin B12, and vitamin B3, yet tofu is higher in iron, calcium, manganese, and copper.
  • Tofu's daily need coverage for iron is 49% more.
  • The glycemic index of tofu is lower.

We used Cake, pound, commercially prepared, butter (includes fresh and frozen) and Tofu, raw, regular, prepared with calcium sulfate types in this article.

Infographic

Pound cake 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 5.7% 14% 13% 56% 14% 12% 60% 49% 14% 27%
Tofu
Tofu
8
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 PotassiumPotassium +23.1%
Contains more PhosphorusPhosphorus +44.3%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +644.7%
Contains more IronIron +262.2%
Contains more CopperCopper +359.5%
Contains more ZincZinc +86%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +450%
Contains more SeleniumSelenium +78%

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% 23% 13% 12% 43% 57% 30% 29% 8.3% 45% 4.3% 32% 36%
Tofu
Tofu
3
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 +6400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +113.6%
Contains more Vitamin B2Vitamin B2 +378.8%
Contains more Vitamin B3Vitamin B3 +728.2%
Contains more Vitamin B5Vitamin B5 +613.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +180%
Contains more CholineCholine +127.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +30.6%
Contains more Vitamin KVitamin K +41.2%

All nutrients comparison - raw data values

Nutrient Pound cake Tofu DV% diff.
Iron 1.48mg 5.36mg 49%
Calcium 47mg 350mg 30%
Cholesterol 66mg 0mg 22%
Manganese 0.11mg 0.605mg 22%
Saturated fat 4.811g 0.691g 19%
Carbs 53.64g 1.87g 17%
Copper 0.042mg 0.193mg 17%
Sodium 377mg 7mg 16%
Threonine 153mg 0.402mg 15%
Vitamin B12 0.36µg 0µg 15%
Vitamin B2 0.249mg 0.052mg 15%
Calories 353kcal 76kcal 14%
Fats 13.96g 4.78g 14%
Vitamin B3 1.615mg 0.195mg 9%
Vitamin B1 0.173mg 0.081mg 8%
Vitamin A 70µg 8%
Vitamin B5 0.485mg 0.068mg 8%
Starch 17.36g 7%
Choline 65.6mg 28.8mg 7%
Folate 42µg 15µg 7%
Selenium 5µg 8.9µg 7%
Phosphorus 140mg 97mg 6%
Protein 5g 8.08g 6%
Magnesium 8mg 30mg 5%
Monounsaturated fat 3.02g 1.056g 5%
Polyunsaturated fat 3.419g 2.699g 5%
Vitamin D 34IU 0IU 4%
Vitamin D 0.8µg 0µg 4%
Vitamin E 0.65mg 0.01mg 4%
Zinc 0.43mg 0.8mg 3%
Potassium 149mg 121mg 1%
Vitamin B6 0.036mg 0.047mg 1%
Vitamin K 1.7µg 2.4µg 1%
Fiber 0.6g 0.3g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 53.04g 1.57g N/A
Sugar 33.36g 0.62g N/A
Trans fat 0.192g 0g N/A
Tryptophan 0.041mg 0.12mg 0%
Isoleucine 0.204mg 0.435mg 0%
Leucine 0.397mg 0.713mg 0%
Lysine 0.198mg 0.452mg 0%
Methionine 0.117mg 0.108mg 0%
Phenylalanine 0.239mg 0.428mg 0%
Valine 0.249mg 0.446mg 0%
Histidine 0.117mg 0.221mg 0%
Fructose 0.33g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - ALA 0.372g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.895g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 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 +192.1%
Contains more CarbsCarbs +2768.4%
Contains more OtherOther +112.5%
Contains more ProteinProtein +61.6%
Contains more WaterWater +226.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 27% 30%
Saturated fat: Sat. Fat 4.811 g
Monounsaturated fat: Mono. Fat 3.02 g
Polyunsaturated fat: Poly. Fat 3.419 g
Tofu
Tofu
1
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 +186%
Contains more Poly. FatPolyunsaturated fat +26.7%
Contains less Sat. FatSaturated fat -85.6%

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. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/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.