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  6. Pretzel vs. Tofu

Pretzel vs. Tofu — In-Depth Nutrition Comparison

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The main differences between pretzel and tofu

  • Pretzel is richer in folate, vitamin B3, vitamin B1, vitamin B2, manganese, and fiber, yet tofu is richer in calcium, iron, and selenium.
  • Daily need coverage for sodium for pretzel is 54% higher.
  • Pretzel contains 27 times more vitamin B3 than tofu. Pretzel contains 5.27mg of vitamin B3, while tofu contains 0.195mg.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than pretzel.

Food types used in this article are Snacks, pretzels, hard, plain, salted and Tofu, raw, regular, 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
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 +84.3%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +32%
Contains more ManganeseManganese +67.8%
Contains more CalciumCalcium +1196.3%
Contains more IronIron +17%
Contains more CopperCopper +23.7%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +102.3%
~equal in Magnesium ~30mg

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
0
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 CVitamin C +2000%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B1Vitamin B1 +423.5%
Contains more Vitamin B2Vitamin B2 +538.5%
Contains more Vitamin B3Vitamin B3 +2602.6%
Contains more Vitamin B5Vitamin B5 +373.5%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin KVitamin K +16.7%
Contains more FolateFolate +1006.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.8mg

All nutrients comparison - raw data values

Nutrient Pretzel Tofu DV% diff.
Sodium 1240mg 7mg 54%
Folate 166µg 15µg 38%
Vitamin B3 5.27mg 0.195mg 32%
Calcium 27mg 350mg 32%
Starch 72.58g 30%
Vitamin B1 0.424mg 0.081mg 29%
Carbs 80.39g 1.87g 26%
Vitamin B2 0.332mg 0.052mg 22%
Manganese 1.015mg 0.605mg 18%
Calories 384kcal 76kcal 15%
Fiber 3.4g 0.3g 12%
Iron 4.58mg 5.36mg 10%
Polyunsaturated fat 1.291g 2.699g 9%
Selenium 4.4µg 8.9µg 8%
Vitamin B5 0.322mg 0.068mg 5%
Copper 0.156mg 0.193mg 4%
Phosphorus 128mg 97mg 4%
Protein 10.04g 8.08g 4%
Fats 2.93g 4.78g 3%
Potassium 223mg 121mg 3%
Vitamin E 0.47mg 0.01mg 3%
Zinc 1.04mg 0.8mg 2%
Vitamin C 2.1mg 0.1mg 2%
Vitamin B6 0.074mg 0.047mg 2%
Saturated fat 0.391g 0.691g 1%
Monounsaturated fat 0.727g 1.056g 1%
Net carbs 76.99g 1.57g N/A
Magnesium 29mg 30mg 0%
Sugar 2.21g 0.62g N/A
Vitamin K 2.8µg 2.4µg 0%
Trans fat 0.004g 0g N/A
Choline 29.5mg 28.8mg 0%
Tryptophan 0.097mg 0.12mg 0%
Threonine 0.25mg 0.402mg 0%
Isoleucine 0.407mg 0.435mg 0%
Leucine 0.757mg 0.713mg 0%
Lysine 0.257mg 0.452mg 0%
Methionine 0.177mg 0.108mg 0%
Phenylalanine 0.52mg 0.428mg 0%
Valine 0.48mg 0.446mg 0%
Histidine 0.22mg 0.221mg 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
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 ProteinProtein +24.3%
Contains more CarbsCarbs +4198.9%
Contains more OtherOther +387.5%
Contains more FatsFats +63.1%
Contains more WaterWater +2601.3%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -43.4%
Contains more Mono. FatMonounsaturated fat +45.3%
Contains more Poly. FatPolyunsaturated fat +109.1%

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/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.