Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Shortbread
  5. Compare
  6. Shortbread vs. Tofu

Shortbread vs. Tofu — In-Depth Nutrition Comparison

Compare

How are shortbread and tofu different?

  • Shortbread is higher in vitamin B1, vitamin B2, vitamin B3, folate, and vitamin E; however, tofu is richer in calcium, iron, and copper.
  • Daily need coverage for saturated fat for shortbread is 37% higher.
  • Shortbread contains 244 times more vitamin E than tofu. While shortbread contains 2.44mg of vitamin E, tofu contains only 0.01mg.
  • Tofu has less sodium.
  • Tofu has a lower glycemic index (15) than shortbread (64).

Cookies, shortbread, commercially prepared, plain and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Tofu
Tofu
10
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 MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +2592.3%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +79.9%
Contains more CopperCopper +114.4%
Contains more ZincZinc +63.3%
Contains more PhosphorusPhosphorus +47%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +53.9%
Contains more SeleniumSelenium +43.5%

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.
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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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 EVitamin E +24300%
Contains more Vitamin B1Vitamin B1 +335.8%
Contains more Vitamin B2Vitamin B2 +503.8%
Contains more Vitamin B3Vitamin B3 +1579.5%
Contains more Vitamin B5Vitamin B5 +372.1%
Contains more Vitamin B6Vitamin B6 +51.1%
Contains more Vitamin KVitamin K +358.3%
Contains more FolateFolate +440%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +3100%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 +448.5%
Contains more CarbsCarbs +3310.7%
Contains more OtherOther +43.1%
Contains more ProteinProtein +50.5%
Contains more WaterWater +2248.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 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 +535.2%
Contains more Poly. FatPolyunsaturated fat +208.5%
Contains less Sat. FatSaturated fat -91.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shortbread Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Shortbread Tofu DV% diff.
Polyunsaturated fat 8.326g 2.699g 38%
Saturated fat 8.105g 0.691g 34%
Calcium 13mg 350mg 34%
Fats 26.22g 4.78g 33%
Iron 2.98mg 5.36mg 30%
Vitamin B1 0.353mg 0.081mg 23%
Calories 514kcal 76kcal 22%
Carbs 63.78g 1.87g 21%
Vitamin B2 0.314mg 0.052mg 20%
Vitamin B3 3.275mg 0.195mg 19%
Starch 40.47g 17%
Folate 81µg 15µg 17%
Vitamin E 2.44mg 0.01mg 16%
Sodium 353mg 7mg 15%
Monounsaturated fat 6.708g 1.056g 14%
Copper 0.09mg 0.193mg 11%
Manganese 0.393mg 0.605mg 9%
Vitamin K 11µg 2.4µg 7%
Selenium 6.2µg 8.9µg 5%
Vitamin B5 0.321mg 0.068mg 5%
Protein 5.37g 8.08g 5%
Choline 0.9mg 28.8mg 5%
Phosphorus 66mg 97mg 4%
Fiber 1.3g 0.3g 4%
Magnesium 14mg 30mg 4%
Zinc 0.49mg 0.8mg 3%
Vitamin B6 0.071mg 0.047mg 2%
Potassium 88mg 121mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 62.48g 1.57g N/A
Sugar 21.65g 0.62g N/A
Trans fat 0.714g 0g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Shortbread
6%
Tofu
Minerals Daily Need Coverage Score
34%
Shortbread
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 21.03g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 346mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 7.414g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Shortbread
Shortbread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.