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  6. Saltine cracker (includes oyster, soda, soup) vs. Tofu

Saltine cracker (includes oyster, soda, soup) vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between saltine cracker (includes oyster, soda, soup) and tofu

  • Saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, vitamin B3, vitamin B2, folate, vitamin K, fiber, vitamin B5, and vitamin E, yet tofu is higher in calcium.
  • Saltine cracker (includes oyster, soda, soup) covers your daily vitamin B1 needs 52% more than tofu.
  • Saltine cracker (includes oyster, soda, soup) contains 134 times more sodium than tofu. While saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, tofu contains only 7mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Tofu
Tofu
5
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 +25.6%
Contains more ManganeseManganese +13.4%
Contains more SeleniumSelenium +15.7%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +1742.1%
Contains more CopperCopper +38.8%
Contains more ZincZinc +15.9%
Contains less SodiumSodium -99.3%
~equal in Iron ~5.36mg
~equal in Phosphorus ~97mg

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
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 0.33% 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 +11400%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more Vitamin B2Vitamin B2 +836.5%
Contains more Vitamin B3Vitamin B3 +3203.6%
Contains more Vitamin B5Vitamin B5 +688.2%
Contains more Vitamin B6Vitamin B6 +83%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +958.3%
Contains more FolateFolate +793.3%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +72.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Tofu DV% diff.
Vitamin B1 0.702mg 0.081mg 52%
Sodium 941mg 7mg 41%
Vitamin B3 6.442mg 0.195mg 39%
Calcium 19mg 350mg 33%
Vitamin B2 0.487mg 0.052mg 33%
Folate 134µg 15µg 30%
Starch 67.83g 28%
Carbs 74.05g 1.87g 24%
Vitamin K 25.4µg 2.4µg 19%
Calories 418kcal 76kcal 17%
Polyunsaturated fat 4.835g 2.699g 14%
Fiber 2.8g 0.3g 10%
Vitamin B5 0.536mg 0.068mg 9%
Vitamin E 1.15mg 0.01mg 8%
Fats 8.64g 4.78g 6%
Copper 0.139mg 0.193mg 6%
Saturated fat 1.653g 0.691g 4%
Vitamin B12 0.09µg 0µg 4%
Manganese 0.686mg 0.605mg 4%
Selenium 10.3µg 8.9µg 3%
Iron 5.57mg 5.36mg 3%
Protein 9.46g 8.08g 3%
Vitamin B6 0.086mg 0.047mg 3%
Monounsaturated fat 1.986g 1.056g 2%
Choline 16.7mg 28.8mg 2%
Magnesium 23mg 30mg 2%
Zinc 0.69mg 0.8mg 1%
Phosphorus 102mg 97mg 1%
Potassium 152mg 121mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 71.25g 1.57g N/A
Sugar 1.29g 0.62g N/A
Vitamin A 1µg 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.12mg 0%
Threonine 0.268mg 0.402mg 0%
Isoleucine 0.333mg 0.435mg 0%
Leucine 0.652mg 0.713mg 0%
Lysine 0.172mg 0.452mg 0%
Methionine 0.147mg 0.108mg 0%
Phenylalanine 0.45mg 0.428mg 0%
Valine 0.399mg 0.446mg 0%
Histidine 0.197mg 0.221mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Tofu
Tofu
1
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 ProteinProtein +17.1%
Contains more FatsFats +80.8%
Contains more CarbsCarbs +3859.9%
Contains more OtherOther +288.9%
Contains more WaterWater +1574.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 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 +88.1%
Contains more Poly. FatPolyunsaturated fat +79.1%
Contains less Sat. FatSaturated fat -58.2%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.