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Sweet roll vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between sweet roll and tofu

  • Sweet roll has more vitamin B1, vitamin B2, selenium, folate, vitamin B3, and vitamin E; however, tofu is higher in iron, calcium, and manganese.
  • Tofu covers your daily need for iron, 47% more than sweet roll.
  • The glycemic index of sweet roll is higher.

These are the specific foods used in this comparison Sweet rolls, cinnamon, commercially prepared with raisins and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Tofu
8
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 SeleniumSelenium +91%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +386.1%
Contains more IronIron +235%
Contains more CopperCopper +119.3%
Contains more ZincZinc +35.6%
Contains more PhosphorusPhosphorus +27.6%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +101.7%
~equal in Potassium ~121mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 +1900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +19800%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +409.6%
Contains more Vitamin B3Vitamin B3 +1122.6%
Contains more Vitamin B5Vitamin B5 +497.1%
Contains more Vitamin B6Vitamin B6 +127.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +83.3%
Contains more FolateFolate +380%
Contains more CholineCholine +43.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
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 +243.1%
Contains more CarbsCarbs +2621.9%
Contains more OtherOther +136.1%
Contains more ProteinProtein +30.3%
Contains more WaterWater +240.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
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 +354.3%
Contains more Poly. FatPolyunsaturated fat +176.9%
Contains less Sat. FatSaturated fat -77.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet roll Tofu
Lower in Cholesterol ok
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 price Equal

All nutrients comparison - raw data values

Nutrient Sweet roll Tofu DV% diff.
Iron 1.6mg 5.36mg 47%
Polyunsaturated fat 7.473g 2.699g 32%
Calcium 72mg 350mg 28%
Cholesterol 66mg 0mg 22%
Vitamin B1 0.324mg 0.081mg 20%
Fats 16.4g 4.78g 18%
Vitamin B2 0.265mg 0.052mg 16%
Carbs 50.9g 1.87g 16%
Selenium 17µg 8.9µg 15%
Calories 372kcal 76kcal 15%
Vitamin B3 2.384mg 0.195mg 14%
Folate 72µg 15µg 14%
Sodium 304mg 7mg 13%
Vitamin E 1.99mg 0.01mg 13%
Manganese 0.3mg 0.605mg 13%
Copper 0.088mg 0.193mg 12%
Saturated fat 3.079g 0.691g 11%
Monounsaturated fat 4.797g 1.056g 9%
Fiber 2.4g 0.3g 8%
Vitamin B5 0.406mg 0.068mg 7%
Vitamin A 62µg 7%
Vitamin B12 0.14µg 0µg 6%
Vitamin B6 0.107mg 0.047mg 5%
Protein 6.2g 8.08g 4%
Phosphorus 76mg 97mg 3%
Magnesium 17mg 30mg 3%
Vitamin C 2mg 0.1mg 2%
Vitamin K 4.4µg 2.4µg 2%
Zinc 0.59mg 0.8mg 2%
Choline 41.3mg 28.8mg 2%
Net carbs 48.5g 1.57g N/A
Potassium 111mg 121mg 0%
Sugar 31.73g 0.62g N/A
Tryptophan 0.074mg 0.12mg 0%
Threonine 0.211mg 0.402mg 0%
Isoleucine 0.259mg 0.435mg 0%
Leucine 0.458mg 0.713mg 0%
Lysine 0.243mg 0.452mg 0%
Methionine 0.117mg 0.108mg 0%
Phenylalanine 0.3mg 0.428mg 0%
Valine 0.291mg 0.446mg 0%
Histidine 0.145mg 0.221mg 0%
Omega-3 - DHA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll 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
31%
Sweet roll
6%
Tofu
Minerals Daily Need Coverage Score
35%
Sweet roll
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 31.11g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 297mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 2.388g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.