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
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
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
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
36%
Minerals Daily Need Coverage Score
59%
89%
Comparison summary
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 5.8g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 594mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.298g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 45)
Which food is cheaper?
Tofu is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)