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  6. Tofu vs. Butter cookie

Tofu vs. Butter cookie — In-Depth Nutrition Comparison

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Important differences between Tofu and Butter cookie

  • Tofu has more Iron, Calcium, and Manganese, however, Butter cookie has more Vitamin B1, Vitamin B2, Vitamin B3, Folate, and Vitamin B12.
  • Butter cookie's daily need coverage for Saturated Fat is 52% more.
  • Tofu has 12 times more Calcium than Butter cookie. Tofu has 350mg of Calcium, while Butter cookie has 29mg.
  • Tofu is lower in Saturated Fat.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Cookies, butter, commercially prepared, enriched.

Infographic

Tofu vs Butter cookie 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
8
:
2
Butter cookie
Butter cookie
Contains more Calcium +1106.9%
Contains more Iron +141.4%
Contains more Magnesium +150%
Contains less Sodium -97.5%
Contains more Zinc +110.5%
Contains more Manganese +255.9%
Equal in Phosphorus - 102
Equal in Potassium - 111
Equal in Copper - 0.2
Equal in Selenium - 8.4
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Butter cookie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 84% 9% 44% 10% 37% 11% 67% 23% 46%
Contains more Calcium +1106.9%
Contains more Iron +141.4%
Contains more Magnesium +150%
Contains less Sodium -97.5%
Contains more Zinc +110.5%
Contains more Manganese +255.9%
Equal in Phosphorus - 102
Equal in Potassium - 111
Equal in Copper - 0.2
Equal in Selenium - 8.4

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
3
:
9
Butter cookie
Butter cookie
Contains more Vitamin C +∞%
Contains more Vitamin B6 +30.6%
Contains more Vitamin K +41.2%
Contains more Vitamin A +691.8%
Contains more Vitamin E +5700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +356.8%
Contains more Vitamin B2 +544.2%
Contains more Vitamin B3 +1535.9%
Contains more Vitamin B5 +617.6%
Contains more Folate +406.7%
Contains more Vitamin B12 +∞%
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%
Butter cookie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 12% 12% 0% 93% 78% 60% 30% 9% 57% 45% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +30.6%
Contains more Vitamin K +41.2%
Contains more Vitamin A +691.8%
Contains more Vitamin E +5700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +356.8%
Contains more Vitamin B2 +544.2%
Contains more Vitamin B3 +1535.9%
Contains more Vitamin B5 +617.6%
Contains more Folate +406.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Butter cookie
Butter cookie
Contains more Protein +32.5%
Contains more Water +1738%
Contains more Fats +293.3%
Contains more Carbs +3584.5%
Contains more Other +122.2%
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
Butter cookie
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more Protein +32.5%
Contains more Water +1738%
Contains more Fats +293.3%
Contains more Carbs +3584.5%
Contains more Other +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Butter cookie
Butter cookie
Contains less Saturated Fat -93.7%
Contains more Polyunsaturated fat +174.8%
Contains more Monounsaturated Fat +422.9%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Butter cookie
63% 31% 6%
Saturated Fat: 11.051 g
Monounsaturated Fat: 5.522 g
Polyunsaturated fat: 0.982 g
Contains less Saturated Fat -93.7%
Contains more Polyunsaturated fat +174.8%
Contains more Monounsaturated Fat +422.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Butter cookie Opinion
Net carbs 1.57g 68.1g Butter cookie
Protein 8.08g 6.1g Tofu
Fats 4.78g 18.8g Butter cookie
Carbs 1.87g 68.9g Butter cookie
Calories 76kcal 467kcal Butter cookie
Sugar 0.62g 20.24g Tofu
Fiber 0.3g 0.8g Butter cookie
Calcium 350mg 29mg Tofu
Iron 5.36mg 2.22mg Tofu
Magnesium 30mg 12mg Tofu
Phosphorus 97mg 102mg Butter cookie
Potassium 121mg 111mg Tofu
Sodium 7mg 282mg Tofu
Zinc 0.8mg 0.38mg Tofu
Copper 0.193mg 0.2mg Butter cookie
Manganese 0.605mg 0.17mg Tofu
Selenium 8.9µg 8.4µg Tofu
Vitamin A 85IU 673IU Butter cookie
Vitamin A RAE 165µg Butter cookie
Vitamin E 0.01mg 0.58mg Butter cookie
Vitamin D 0IU 16IU Butter cookie
Vitamin D 0µg 0.4µg Butter cookie
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.37mg Butter cookie
Vitamin B2 0.052mg 0.335mg Butter cookie
Vitamin B3 0.195mg 3.19mg Butter cookie
Vitamin B5 0.068mg 0.488mg Butter cookie
Vitamin B6 0.047mg 0.036mg Tofu
Folate 15µg 76µg Butter cookie
Vitamin B12 0µg 0.36µg Butter cookie
Vitamin K 2.4µg 1.7µg Tofu
Tryptophan 0.12mg 0.084mg Tofu
Threonine 0.402mg 0.215mg Tofu
Isoleucine 0.435mg 0.277mg Tofu
Leucine 0.713mg 0.471mg Tofu
Lysine 0.452mg 0.308mg Tofu
Methionine 0.108mg 0.131mg Butter cookie
Phenylalanine 0.428mg 0.299mg Tofu
Valine 0.446mg 0.315mg Tofu
Histidine 0.221mg 0.136mg Tofu
Cholesterol 0mg 117mg Tofu
Saturated Fat 0.691g 11.051g Tofu
Omega-3 - DHA 0g 0.007g Butter cookie
Omega-3 - EPA 0g 0.011g Butter cookie
Monounsaturated Fat 1.056g 5.522g Butter cookie
Polyunsaturated fat 2.699g 0.982g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Butter cookie
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
36%
Butter cookie
Minerals Daily Need Coverage Score
59%
Tofu
34%
Butter cookie

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 19.62g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 275mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 117mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 10.36g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins
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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.