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Tofu vs. Bagel — In-Depth Nutrition Comparison

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A recap on differences between tofu and bagel

  • Tofu is higher in calcium and iron, yet bagel is higher in selenium, manganese, vitamin B1, vitamin B3, folate, fiber, and vitamin B2.
  • Bagel covers your daily selenium needs 36% more than tofu.
  • Tofu contains 18 times more calcium than bagel. While tofu contains 350mg of calcium, bagel contains only 20mg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Bagels, wheat.

Infographic

Tofu vs Bagel 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.
Tofu
3
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%
Bagel
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more CalciumCalcium +1650%
Contains more IronIron +94.2%
Contains less SodiumSodium -98.4%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +36.4%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +46.4%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +222.5%
~equal in Copper ~0.175mg

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.
Tofu
3
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%
Bagel
7
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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +60%
Contains more CholineCholine +193.9%
Contains more Vitamin EVitamin E +3100%
Contains more Vitamin B1Vitamin B1 +397.5%
Contains more Vitamin B2Vitamin B2 +301.9%
Contains more Vitamin B3Vitamin B3 +1628.2%
Contains more Vitamin B5Vitamin B5 +451.5%
Contains more Vitamin B6Vitamin B6 +212.8%
Contains more FolateFolate +406.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Bagel
3
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more FatsFats +212.4%
Contains more WaterWater +125.2%
Contains more ProteinProtein +26.2%
Contains more CarbsCarbs +2514.4%
Contains more OtherOther +154.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains more Mono. FatMonounsaturated fat +264.1%
Contains more Poly. FatPolyunsaturated fat +188.4%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Bagel DV% diff.
Manganese 0.605mg 1.43mg 36%
Selenium 8.9µg 28.7µg 36%
Calcium 350mg 20mg 33%
Iron 5.36mg 2.76mg 33%
Vitamin B1 0.081mg 0.403mg 27%
Vitamin B3 0.195mg 3.37mg 20%
Sodium 7mg 439mg 19%
Carbs 1.87g 48.89g 16%
Folate 15µg 76µg 15%
Fiber 0.3g 4.1g 15%
Polyunsaturated fat 2.699g 0.936g 12%
Vitamin B2 0.052mg 0.209mg 12%
Calories 76kcal 250kcal 9%
Vitamin B6 0.047mg 0.147mg 8%
Vitamin B5 0.068mg 0.375mg 6%
Phosphorus 97mg 142mg 6%
Fats 4.78g 1.53g 5%
Magnesium 30mg 51mg 5%
Protein 8.08g 10.2g 4%
Zinc 0.8mg 1.1mg 3%
Saturated fat 0.691g 0g 3%
Choline 28.8mg 9.8mg 3%
Monounsaturated fat 1.056g 0.29g 2%
Vitamin E 0.01mg 0.32mg 2%
Copper 0.193mg 0.175mg 2%
Potassium 121mg 165mg 1%
Vitamin K 2.4µg 1.5µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 44.79g N/A
Sugar 0.62g 6.12g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Bagel
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
6%
Tofu
26%
Bagel
Minerals Daily Need Coverage Score
59%
Tofu
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 432mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 54)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.691g)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food is richer in vitamins?
Bagel
Bagel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.