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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, 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.

Infographic

Sugar substitute 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 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%

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 0% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Tofu
Tofu
10
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% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B2Vitamin B2 +246.7%
Contains more Vitamin B6Vitamin B6 +213.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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 OtherOther +459.7%
Contains more ProteinProtein +292.2%
Contains more FatsFats +∞%
Contains more WaterWater +825.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Sugar substitute Tofu Opinion
Calories 347kcal 76kcal Sugar substitute
Protein 2.06g 8.08g Tofu
Fats 0g 4.78g Tofu
Vitamin C 0.1mg Tofu
Net carbs 84.17g 1.57g Sugar substitute
Carbs 84.77g 1.87g Sugar substitute
Magnesium 6mg 30mg Tofu
Calcium 879mg 350mg Sugar substitute
Potassium 39mg 121mg Tofu
Iron 0.16mg 5.36mg Tofu
Sugar 4.03g 0.62g Tofu
Fiber 0.6g 0.3g Sugar substitute
Copper 0.007mg 0.193mg Tofu
Zinc 0.04mg 0.8mg Tofu
Starch 3.52g Sugar substitute
Phosphorus 8mg 97mg Tofu
Sodium 572mg 7mg Tofu
Vitamin A 85IU Tofu
Vitamin E 0.01mg Tofu
Manganese 0.022mg 0.605mg Tofu
Selenium 8.9µg Tofu
Vitamin B1 0.015mg 0.081mg Tofu
Vitamin B2 0.015mg 0.052mg Tofu
Vitamin B3 0.195mg Tofu
Vitamin B5 0.08mg 0.068mg Sugar substitute
Vitamin B6 0.015mg 0.047mg Tofu
Vitamin K 2.4µg Tofu
Folate 15µg Tofu
Choline 28.8mg Tofu
Saturated Fat 0.691g Sugar substitute
Monounsaturated Fat 1.056g Tofu
Polyunsaturated fat 2.699g Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu

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

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
1%
Sugar substitute
7%
Tofu
Minerals Daily Need Coverage Score
36%
Sugar substitute
59%
Tofu

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 ($)

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.