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  6. Tofu vs. Wheat Bread

Tofu vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between tofu and wheat Bread

  • Tofu has more calcium and iron; however, wheat Bread has more selenium, vitamin B3, manganese, vitamin B1, vitamin B2, folate, and fiber.
  • Wheat Bread's daily need coverage for selenium is 45% more.
  • Tofu has 2 times more calcium than wheat Bread. Tofu has 350mg of calcium, while wheat Bread has 165mg.
  • Tofu is lower in sodium.
  • Wheat Bread has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Bread, wheat, toasted.

Infographic

Tofu vs Wheat Bread 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more CalciumCalcium +112.1%
Contains more IronIron +31.1%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +96.7%
Contains more PotassiumPotassium +84.3%
Contains more ZincZinc +83.8%
Contains more PhosphorusPhosphorus +93.8%
Contains more ManganeseManganese +127.6%
Contains more SeleniumSelenium +275.3%
~equal in Copper ~0.198mg

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
Tofu
1
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%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more CholineCholine +30.3%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +442%
Contains more Vitamin B2Vitamin B2 +634.6%
Contains more Vitamin B3Vitamin B3 +3105.1%
Contains more Vitamin B5Vitamin B5 +570.6%
Contains more Vitamin B6Vitamin B6 +225.5%
Contains more Vitamin KVitamin K +137.5%
Contains more FolateFolate +473.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Wheat Bread DV% diff.
Selenium 8.9µg 33.4µg 45%
Vitamin B3 0.195mg 6.25mg 38%
Manganese 0.605mg 1.377mg 34%
Vitamin B1 0.081mg 0.439mg 30%
Sodium 7mg 601mg 26%
Vitamin B2 0.052mg 0.382mg 25%
Calcium 350mg 165mg 19%
Folate 15µg 86µg 18%
Carbs 1.87g 55.77g 18%
Fiber 0.3g 4.7g 18%
Iron 5.36mg 4.09mg 16%
Phosphorus 97mg 188mg 13%
Calories 76kcal 313kcal 12%
Protein 8.08g 12.96g 10%
Vitamin B5 0.068mg 0.456mg 8%
Vitamin B6 0.047mg 0.153mg 8%
Polyunsaturated fat 2.699g 1.72g 7%
Magnesium 30mg 59mg 7%
Zinc 0.8mg 1.47mg 6%
Vitamin K 2.4µg 5.7µg 3%
Potassium 121mg 223mg 3%
Vitamin E 0.01mg 0.24mg 2%
Saturated fat 0.691g 0.989g 1%
Copper 0.193mg 0.198mg 1%
Choline 28.8mg 22.1mg 1%
Fats 4.78g 4.27g 1%
Vitamin C 0.1mg 0.2mg 0%
Net carbs 1.57g 51.07g N/A
Sugar 0.62g 6.42g N/A
Monounsaturated fat 1.056g 1.019g 0%
Tryptophan 0.12mg 0.092mg 0%
Threonine 0.402mg 0.299mg 0%
Isoleucine 0.435mg 0.258mg 0%
Leucine 0.713mg 0.461mg 0%
Lysine 0.452mg 0.215mg 0%
Methionine 0.108mg 0.105mg 0%
Phenylalanine 0.428mg 0.315mg 0%
Valine 0.446mg 0.31mg 0%
Histidine 0.221mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +11.9%
Contains more WaterWater +248.9%
Contains more ProteinProtein +60.4%
Contains more CarbsCarbs +2882.4%
Contains more OtherOther +284.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -30.1%
Contains more Poly. FatPolyunsaturated fat +56.9%
~equal in Monounsaturated fat ~1.019g

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.