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  6. Pretzel vs. Tofu

Pretzel vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between pretzel and tofu

  • Pretzel has more folate, vitamin B3, iron, vitamin B1, and vitamin B2; however, tofu is higher in calcium, copper, selenium, and phosphorus.
  • Tofu covers your daily need for calcium, 66% more than pretzel.
  • Pretzel has 89 times more sodium than tofu. While pretzel has 1240mg of sodium, tofu has only 14mg.
  • The glycemic index of pretzel is higher.

These are the specific foods used in this comparison Snacks, pretzels, hard, plain, salted and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more IronIron +72.2%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +2429.6%
Contains more CopperCopper +142.3%
Contains more ZincZinc +51%
Contains more PhosphorusPhosphorus +48.4%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +16.4%
Contains more SeleniumSelenium +295.5%
~equal in Potassium ~237mg

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Tofu
Tofu
1
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +950%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +168.4%
Contains more Vitamin B2Vitamin B2 +225.5%
Contains more Vitamin B3Vitamin B3 +1283.2%
Contains more Vitamin B5Vitamin B5 +142.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +472.4%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +24.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Tofu DV% diff.
Calcium 27mg 683mg 66%
Sodium 1240mg 14mg 53%
Folate 166µg 29µg 34%
Vitamin B3 5.27mg 0.381mg 31%
Starch 72.58g 30%
Carbs 80.39g 2.78g 26%
Copper 0.156mg 0.378mg 25%
Polyunsaturated fat 1.291g 4.921g 24%
Iron 4.58mg 2.66mg 24%
Selenium 4.4µg 17.4µg 24%
Vitamin B1 0.424mg 0.158mg 22%
Vitamin B2 0.332mg 0.102mg 18%
Protein 10.04g 17.27g 14%
Calories 384kcal 144kcal 12%
Fats 2.93g 8.72g 9%
Phosphorus 128mg 190mg 9%
Magnesium 29mg 58mg 7%
Manganese 1.015mg 1.181mg 7%
Zinc 1.04mg 1.57mg 5%
Choline 29.5mg 5%
Vitamin B5 0.322mg 0.133mg 4%
Saturated fat 0.391g 1.261g 4%
Fiber 3.4g 2.3g 4%
Monounsaturated fat 0.727g 1.925g 3%
Vitamin E 0.47mg 3%
Vitamin K 2.8µg 2%
Vitamin C 2.1mg 0.2mg 2%
Vitamin B6 0.074mg 0.092mg 1%
Net carbs 76.99g 0.48g N/A
Potassium 223mg 237mg 0%
Sugar 2.21g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.235mg 0%
Threonine 0.25mg 0.785mg 0%
Isoleucine 0.407mg 0.849mg 0%
Leucine 0.757mg 1.392mg 0%
Lysine 0.257mg 0.883mg 0%
Methionine 0.177mg 0.211mg 0%
Phenylalanine 0.52mg 0.835mg 0%
Valine 0.48mg 0.87mg 0%
Histidine 0.22mg 0.431mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +2791.7%
Contains more OtherOther +150.7%
Contains more ProteinProtein +72%
Contains more FatsFats +197.6%
Contains more WaterWater +2131%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -69%
Contains more Mono. FatMonounsaturated fat +164.8%
Contains more Poly. FatPolyunsaturated fat +281.2%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.