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  6. Sugar substitute vs. Tofu

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 and carbs, while tofu is higher in iron, manganese, copper, protein, phosphorus, fats, and zinc.
  • 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.
  • Sugar substitute has a higher glycemic index (40) than tofu (15).

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

Infographic

Sugar substitute vs Tofu infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Tofu
Tofu
9
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 CalciumCalcium +151.1%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +210.3%
Contains more IronIron +3250%
Contains more CopperCopper +2657.1%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +1112.5%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +2650%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0%
Tofu
Tofu
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B2Vitamin B2 +246.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +213.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sugar substitute Tofu DV% diff.
Iron 0.16mg 5.36mg 65%
Calcium 879mg 350mg 53%
Carbs 84.77g 1.87g 28%
Sodium 572mg 7mg 25%
Manganese 0.022mg 0.605mg 25%
Copper 0.007mg 0.193mg 21%
Polyunsaturated fat 2.699g 18%
Selenium 8.9µg 16%
Calories 347kcal 76kcal 14%
Phosphorus 8mg 97mg 13%
Protein 2.06g 8.08g 12%
Fats 0g 4.78g 7%
Zinc 0.04mg 0.8mg 7%
Magnesium 6mg 30mg 6%
Vitamin B1 0.015mg 0.081mg 6%
Choline 28.8mg 5%
Folate 15µg 4%
Vitamin B2 0.015mg 0.052mg 3%
Saturated fat 0.691g 3%
Monounsaturated fat 1.056g 3%
Potassium 39mg 121mg 2%
Vitamin B6 0.015mg 0.047mg 2%
Vitamin K 2.4µg 2%
Fiber 0.6g 0.3g 1%
Starch 3.52g 1%
Vitamin B3 0.195mg 1%
Protein per 100 calories 0.59g 11g N/A
Calories per 10 g protein 1684kcal 94kcal N/A
Weight per 100 calories 29g 132g N/A
Unsaturated / Saturated Fat ratio 5.4 N/A
Vitamin C 0.1mg 0%
Net carbs 84.17g 1.57g N/A
Sugar 4.03g 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin B5 0.08mg 0.068mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Tofu
Tofu
3
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 CarbsCarbs +4433.2%
Contains more ProteinProtein +292.2%
Contains more FatsFats +∞%
Contains more WaterWater +825.1%

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. 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.