Tofu vs. Bagel — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
26%
Minerals Daily Need Coverage Score
59%
71%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 432mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 54)
Which food is lower in Saturated fat?
Bagel is lower in Saturated fat (difference - 0.691g)
Which food is richer in minerals?
Bagel is relatively richer in minerals
Which food is richer in vitamins?
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 ($)