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  6. Cinnamon vs. Tofu

Cinnamon vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between Cinnamon and Tofu?

  • Cinnamon is richer in Manganese, Fiber, Iron, Calcium, Vitamin B3, and Potassium, yet Tofu is richer in Selenium, Phosphorus, Vitamin B1, and Folate.
  • Cinnamon's daily need coverage for Manganese is 708% higher.
  • Cinnamon has 23 times more Fiber than Tofu. Cinnamon has 53.1g of Fiber, while Tofu has 2.3g.

We used Spices, cinnamon, ground and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Cinnamon 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.
Cinnamon
Cinnamon
7
:
3
Tofu
Tofu
Contains more Calcium +46.7%
Contains more Iron +212.8%
Contains more Potassium +81.9%
Contains less Sodium -28.6%
Contains more Zinc +16.6%
Contains more Manganese +1378.9%
Contains more Phosphorus +196.9%
Contains more Copper +11.5%
Contains more Selenium +461.3%
Equal in Magnesium - 58
Cinnamon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 301% 312% 43% 28% 39% 2% 50% 114% 2279% 17%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Calcium +46.7%
Contains more Iron +212.8%
Contains more Potassium +81.9%
Contains less Sodium -28.6%
Contains more Zinc +16.6%
Contains more Manganese +1378.9%
Contains more Phosphorus +196.9%
Contains more Copper +11.5%
Contains more Selenium +461.3%
Equal in Magnesium - 58

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.
Cinnamon
Cinnamon
7
:
3
Tofu
Tofu
Contains more Vitamin A +77.7%
Contains more Vitamin C +1800%
Contains more Vitamin B3 +249.6%
Contains more Vitamin B5 +169.2%
Contains more Vitamin B6 +71.7%
Contains more Vitamin B1 +618.2%
Contains more Vitamin B2 +148.8%
Contains more Folate +383.3%
Cinnamon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 47% 0% 13% 6% 10% 25% 22% 37% 5% 0% 78%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin A +77.7%
Contains more Vitamin C +1800%
Contains more Vitamin B3 +249.6%
Contains more Vitamin B5 +169.2%
Contains more Vitamin B6 +71.7%
Contains more Vitamin B1 +618.2%
Contains more Vitamin B2 +148.8%
Contains more Folate +383.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cinnamon
Cinnamon
2
:
3
Tofu
Tofu
Contains more Carbs +2798.9%
Contains more Other +157.1%
Contains more Protein +332.8%
Contains more Fats +603.2%
Contains more Water +560%
Cinnamon
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
Tofu
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 Carbs +2798.9%
Contains more Other +157.1%
Contains more Protein +332.8%
Contains more Fats +603.2%
Contains more Water +560%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cinnamon
Cinnamon
1
:
2
Tofu
Tofu
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +682.5%
Contains more Polyunsaturated fat +7136.8%
Cinnamon
52% 37% 10%
Saturated Fat: 0.345 g
Monounsaturated Fat: 0.246 g
Polyunsaturated fat: 0.068 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +682.5%
Contains more Polyunsaturated fat +7136.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cinnamon Tofu Opinion
Net carbs 27.49g 0.48g Cinnamon
Protein 3.99g 17.27g Tofu
Fats 1.24g 8.72g Tofu
Carbs 80.59g 2.78g Cinnamon
Calories 247kcal 144kcal Cinnamon
Fructose 1.11g Cinnamon
Sugar 2.17g Tofu
Fiber 53.1g 2.3g Cinnamon
Calcium 1002mg 683mg Cinnamon
Iron 8.32mg 2.66mg Cinnamon
Magnesium 60mg 58mg Cinnamon
Phosphorus 64mg 190mg Tofu
Potassium 431mg 237mg Cinnamon
Sodium 10mg 14mg Cinnamon
Zinc 1.83mg 1.57mg Cinnamon
Copper 0.339mg 0.378mg Tofu
Manganese 17.466mg 1.181mg Cinnamon
Selenium 3.1µg 17.4µg Tofu
Vitamin A 295IU 166IU Cinnamon
Vitamin A RAE 15µg Cinnamon
Vitamin E 2.32mg Cinnamon
Vitamin C 3.8mg 0.2mg Cinnamon
Vitamin B1 0.022mg 0.158mg Tofu
Vitamin B2 0.041mg 0.102mg Tofu
Vitamin B3 1.332mg 0.381mg Cinnamon
Vitamin B5 0.358mg 0.133mg Cinnamon
Vitamin B6 0.158mg 0.092mg Cinnamon
Folate 6µg 29µg Tofu
Vitamin K 31.2µg Cinnamon
Tryptophan 0.049mg 0.235mg Tofu
Threonine 0.136mg 0.785mg Tofu
Isoleucine 0.146mg 0.849mg Tofu
Leucine 0.253mg 1.392mg Tofu
Lysine 0.243mg 0.883mg Tofu
Methionine 0.078mg 0.211mg Tofu
Phenylalanine 0.146mg 0.835mg Tofu
Valine 0.224mg 0.87mg Tofu
Histidine 0.117mg 0.431mg Tofu
Saturated Fat 0.345g 1.261g Cinnamon
Monounsaturated Fat 0.246g 1.925g Tofu
Polyunsaturated fat 0.068g 4.921g Tofu
Omega-3 - ALA 0.011g Cinnamon

Which food is preferable for your diet?

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

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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
21%
Cinnamon
11%
Tofu
Minerals Daily Need Coverage Score
318%
Cinnamon
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.17g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 15)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food contains less Sodium?
Cinnamon
Cinnamon contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Cinnamon
Cinnamon is lower in Saturated Fat (difference - 0.916g)
Which food is richer in vitamins?
Cinnamon
Cinnamon is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.