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  6. Tofu vs. Brown sugar

Tofu vs. Brown sugar — In-Depth Nutrition Comparison

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Differences between Tofu and Brown sugar

  • Brown sugar contains less Iron, Calcium, Manganese, Copper, Selenium, Phosphorus, Zinc, and Vitamin B1 than Tofu.
  • Tofu's daily need coverage for Iron is 58% higher.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Sugars, brown.

Infographic

Tofu vs Brown sugar 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
9
:
1
Brown sugar
Brown sugar
Contains more Calcium +321.7%
Contains more Iron +654.9%
Contains more Magnesium +233.3%
Contains more Phosphorus +2325%
Contains less Sodium -75%
Contains more Zinc +2566.7%
Contains more Copper +310.6%
Contains more Manganese +845.3%
Contains more Selenium +641.7%
Equal in Potassium - 133
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Brown sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 27% 7% 2% 12% 4% 1% 16% 9% 7%
Contains more Calcium +321.7%
Contains more Iron +654.9%
Contains more Magnesium +233.3%
Contains more Phosphorus +2325%
Contains less Sodium -75%
Contains more Zinc +2566.7%
Contains more Copper +310.6%
Contains more Manganese +845.3%
Contains more Selenium +641.7%
Equal in Potassium - 133

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
9
:
1
Brown sugar
Brown sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +77.3%
Contains more Vitamin B6 +14.6%
Contains more Folate +1400%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +94.1%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Brown sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 3% 8% 10% 1% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +77.3%
Contains more Vitamin B6 +14.6%
Contains more Folate +1400%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +94.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Brown sugar
Brown sugar
Contains more Protein +6633.3%
Contains more Fats +∞%
Contains more Water +6209.7%
Contains more Other +60%
Contains more Carbs +5145.5%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Brown sugar
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more Protein +6633.3%
Contains more Fats +∞%
Contains more Water +6209.7%
Contains more Other +60%
Contains more Carbs +5145.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Brown sugar Opinion
Net carbs 1.57g 98.09g Brown sugar
Protein 8.08g 0.12g Tofu
Fats 4.78g 0g Tofu
Carbs 1.87g 98.09g Brown sugar
Calories 76kcal 380kcal Brown sugar
Fructose 1.11g Brown sugar
Sugar 0.62g 97.02g Tofu
Fiber 0.3g 0g Tofu
Calcium 350mg 83mg Tofu
Iron 5.36mg 0.71mg Tofu
Magnesium 30mg 9mg Tofu
Phosphorus 97mg 4mg Tofu
Potassium 121mg 133mg Brown sugar
Sodium 7mg 28mg Tofu
Zinc 0.8mg 0.03mg Tofu
Copper 0.193mg 0.047mg Tofu
Manganese 0.605mg 0.064mg Tofu
Selenium 8.9µg 1.2µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0mg Tofu
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0mg Tofu
Vitamin B2 0.052mg 0mg Tofu
Vitamin B3 0.195mg 0.11mg Tofu
Vitamin B5 0.068mg 0.132mg Brown sugar
Vitamin B6 0.047mg 0.041mg Tofu
Folate 15µg 1µg Tofu
Vitamin K 2.4µg 0µg 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
Saturated Fat 0.691g 0g Brown sugar
Monounsaturated Fat 1.056g 0g Tofu
Polyunsaturated fat 2.699g 0g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Brown sugar
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
2%
Brown sugar
Minerals Daily Need Coverage Score
59%
Tofu
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 96.4g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 56)
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 Saturated Fat?
Brown sugar
Brown sugar is lower in Saturated Fat (difference - 0.691g)
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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.