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Sugar substitute vs Tofu - In-Depth Nutrition Comparison

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What are the main differences between Sugar substitute and Tofu?

  • Sugar substitute is richer in Calcium, while Tofu is higher in Iron, Manganese, Copper, Phosphorus, Zinc, Magnesium, and Vitamin B1.
  • Tofu's daily need coverage for Iron is 65% higher.
  • Tofu has 82 times less Sodium than Sugar substitute. Sugar substitute has 572mg of Sodium, while Tofu has 7mg.

We used Sweeteners, sugar substitute, granulated, brown and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

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Sugar substitute vs Tofu infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Tofu
Contains more Calcium +151.1%
Contains more Iron +3250%
Contains more Potassium +210.3%
Contains more Magnesium +400%
Contains more Copper +2657.1%
Contains more Zinc +1900%
Contains more Phosphorus +1112.5%
Contains less Sodium -98.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 264% 4% 5% 3% 2% 4% 75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Calcium +151.1%
Contains more Iron +3250%
Contains more Potassium +210.3%
Contains more Magnesium +400%
Contains more Copper +2657.1%
Contains more Zinc +1900%
Contains more Phosphorus +1112.5%
Contains less Sodium -98.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
11
Tofu
Contains more Vitamin B5 +17.6%
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B6 +213.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 4% 4% 0% 5% 4% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin B5 +17.6%
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B6 +213.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
1
Sugar substitute
6
Tofu
Mineral Summary Score
45
Sugar substitute
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Sugar substitute
48%
Tofu
Carbohydrates
85%
Sugar substitute
2%
Tofu
Fats
0%
Sugar substitute
22%
Tofu

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sugar substitute Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar substitute Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.41g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 565mg)
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?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Sugar substitute
Sugar substitute is lower in Saturated Fat (difference - 0.691g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Sugar substitute Tofu Opinion
Calories 347 76 Sugar substitute
Protein 2.06 8.08 Tofu
Fats 0 4.78 Tofu
Vitamin C 0.1 Tofu
Carbs 84.77 1.87 Sugar substitute
Cholesterol 0 Sugar substitute
Vitamin D 0 Tofu
Iron 0.16 5.36 Tofu
Calcium 879 350 Sugar substitute
Potassium 39 121 Tofu
Magnesium 6 30 Tofu
Sugar 4.03 0.62 Tofu
Fiber 0.6 0.3 Sugar substitute
Copper 0.007 0.193 Tofu
Zinc 0.04 0.8 Tofu
Starch 3.52 Sugar substitute
Phosphorus 8 97 Tofu
Sodium 572 7 Tofu
Vitamin A 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 Tofu
Vitamin B1 0.015 0.081 Tofu
Vitamin B2 0.015 0.052 Tofu
Vitamin B3 0.195 Tofu
Vitamin B5 0.08 0.068 Sugar substitute
Vitamin B6 0.015 0.047 Tofu
Vitamin B12 0 Tofu
Vitamin K 2.4 Tofu
Folate 15 Tofu
Trans Fat 0 Sugar substitute
Saturated Fat 0.691 Sugar substitute
Monounsaturated Fat 1.056 Tofu
Polyunsaturated fat 2.699 Tofu
Tryptophan 0.12 Tofu
Threonine 0.402 Tofu
Isoleucine 0.435 Tofu
Leucine 0.713 Tofu
Lysine 0.452 Tofu
Methionine 0.108 Tofu
Phenylalanine 0.428 Tofu
Valine 0.446 Tofu
Histidine 0.221 Tofu
Fructose 0 Sugar substitute

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.