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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.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of brown sugar is 71.

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
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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +321.7%
Contains more IronIron +654.9%
Contains more CopperCopper +310.6%
Contains more ZincZinc +2566.7%
Contains more PhosphorusPhosphorus +2325%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +845.3%
Contains more SeleniumSelenium +641.7%
~equal in Potassium ~133mg

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
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% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +77.3%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +1152.2%
Contains more Vitamin B5Vitamin B5 +94.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Brown sugar DV% diff.
Iron 5.36mg 0.71mg 58%
Carbs 1.87g 98.09g 32%
Calcium 350mg 83mg 27%
Manganese 0.605mg 0.064mg 24%
Polyunsaturated fat 2.699g 0g 18%
Protein 8.08g 0.12g 16%
Copper 0.193mg 0.047mg 16%
Calories 76kcal 380kcal 15%
Selenium 8.9µg 1.2µg 14%
Phosphorus 97mg 4mg 13%
Fats 4.78g 0g 7%
Vitamin B1 0.081mg 0mg 7%
Zinc 0.8mg 0.03mg 7%
Choline 28.8mg 2.3mg 5%
Magnesium 30mg 9mg 5%
Folate 15µg 1µg 4%
Vitamin B2 0.052mg 0mg 4%
Monounsaturated fat 1.056g 0g 3%
Saturated fat 0.691g 0g 3%
Vitamin K 2.4µg 0µg 2%
Sodium 7mg 28mg 1%
Fructose 1.11g 1%
Vitamin B5 0.068mg 0.132mg 1%
Vitamin B3 0.195mg 0.11mg 1%
Fiber 0.3g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 98.09g N/A
Potassium 121mg 133mg 0%
Sugar 0.62g 97.02g N/A
Vitamin E 0.01mg 0mg 0%
Vitamin B6 0.047mg 0.041mg 0%
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%

Macronutrient Comparison

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

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.