Shortbread vs. Tofu — In-Depth Nutrition Comparison

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How are shortbread and tofu different?

Shortbread is richer in vitamin B3, vitamin B2, and vitamin B1, while tofu is higher in calcium, manganese, copper, selenium, and phosphorus.
Tofu covers your daily need for calcium, 67% more than shortbread.
Shortbread contains 25 times more sodium than tofu. Shortbread contains 353mg of sodium, while tofu contains 14mg.
Shortbread has a higher glycemic index (64) than tofu (15).

Cookies, shortbread, commercially prepared, plain and Tofu, raw, firm, prepared with calcium sulfate types were 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.

Shortbread

Tofu

Contains more IronIron

+12%

Contains more MagnesiumMagnesium	+314.3%
Contains more CalciumCalcium	+5153.8%
Contains more PotassiumPotassium	+169.3%
Contains more CopperCopper	+320%
Contains more ZincZinc	+220.4%
Contains more PhosphorusPhosphorus	+187.9%
Contains less SodiumSodium	-96%
Contains more ManganeseManganese	+200.5%
Contains more SeleniumSelenium	+180.6%

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.

Shortbread

Tofu

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+123.4%
Contains more Vitamin B2Vitamin B2	+207.8%
Contains more Vitamin B3Vitamin B3	+759.6%
Contains more Vitamin B5Vitamin B5	+141.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+179.3%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+29.6%

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	13mg	683mg	67%
Manganese	0.393mg	1.181mg	34%
Copper	0.09mg	0.378mg	32%
Saturated fat	8.105g	1.261g	31%
Fats	26.22g	8.72g	27%
Protein	5.37g	17.27g	24%
Polyunsaturated fat	8.326g	4.921g	23%
Selenium	6.2µg	17.4µg	20%
Carbs	63.78g	2.78g	20%
Calories	514kcal	144kcal	19%
Vitamin B3	3.275mg	0.381mg	18%
Phosphorus	66mg	190mg	18%
Starch	40.47g		17%
Vitamin B2	0.314mg	0.102mg	16%
Vitamin E	2.44mg		16%
Vitamin B1	0.353mg	0.158mg	16%
Sodium	353mg	14mg	15%
Folate	81µg	29µg	13%
Monounsaturated fat	6.708g	1.925g	12%
Zinc	0.49mg	1.57mg	10%
Magnesium	14mg	58mg	10%
Vitamin K	11µg		9%
Fiber	1.3g	2.3g	4%
Vitamin B5	0.321mg	0.133mg	4%
Iron	2.98mg	2.66mg	4%
Potassium	88mg	237mg	4%
Vitamin B6	0.071mg	0.092mg	2%
Vitamin C	0mg	0.2mg	0%
Net carbs	62.48g	0.48g	N/A
Sugar	21.65g		N/A
Trans fat	0.714g	0g	N/A
Choline	0.9mg		0%
Tryptophan		0.235mg	0%
Threonine		0.785mg	0%
Isoleucine		0.849mg	0%
Leucine		1.392mg	0%
Lysine		0.883mg	0%
Methionine		0.211mg	0%
Phenylalanine		0.835mg	0%
Valine		0.87mg	0%
Histidine		0.431mg	0%
Fructose	0.3g		0%
Omega-3 - EPA	0.001g		N/A
Omega-3 - ALA	0.885g		N/A
Omega-3 - DPA	0.002g		N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.033g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.005g		N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A
Omega-6 - Linoleic acid	7.253g		N/A