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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.
  • Butter cookie has a higher glycemic index than tofu.

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
6
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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +1106.9%
Contains more IronIron +141.4%
Contains more ZincZinc +110.5%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +255.9%
~equal in Potassium ~111mg
~equal in Copper ~0.2mg
~equal in Phosphorus ~102mg
~equal in Selenium ~8.4µg

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
4
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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +30.6%
Contains more Vitamin KVitamin K +41.2%
Contains more CholineCholine +343.1%
Contains more Vitamin EVitamin E +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +356.8%
Contains more Vitamin B2Vitamin B2 +544.2%
Contains more Vitamin B3Vitamin B3 +1535.9%
Contains more Vitamin B5Vitamin B5 +617.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +406.7%

All nutrients comparison - raw data values

Nutrient Tofu Butter cookie DV% diff.
Saturated fat 0.691g 11.051g 47%
Cholesterol 0mg 117mg 39%
Iron 5.36mg 2.22mg 39%
Calcium 350mg 29mg 32%
Vitamin B1 0.081mg 0.37mg 24%
Fats 4.78g 18.8g 22%
Vitamin B2 0.052mg 0.335mg 22%
Carbs 1.87g 68.9g 22%
Calories 76kcal 467kcal 20%
Manganese 0.605mg 0.17mg 19%
Vitamin B3 0.195mg 3.19mg 19%
Vitamin A 165µg 18%
Folate 15µg 76µg 15%
Vitamin B12 0µg 0.36µg 15%
Sodium 7mg 282mg 12%
Polyunsaturated fat 2.699g 0.982g 11%
Monounsaturated fat 1.056g 5.522g 11%
Vitamin B5 0.068mg 0.488mg 8%
Choline 28.8mg 6.5mg 4%
Vitamin E 0.01mg 0.58mg 4%
Zinc 0.8mg 0.38mg 4%
Protein 8.08g 6.1g 4%
Magnesium 30mg 12mg 4%
Vitamin D 0µg 0.4µg 2%
Fiber 0.3g 0.8g 2%
Vitamin D 0IU 16IU 2%
Vitamin K 2.4µg 1.7µg 1%
Vitamin B6 0.047mg 0.036mg 1%
Selenium 8.9µg 8.4µg 1%
Phosphorus 97mg 102mg 1%
Copper 0.193mg 0.2mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 68.1g N/A
Potassium 121mg 111mg 0%
Sugar 0.62g 20.24g N/A
Tryptophan 0.12mg 0.084mg 0%
Threonine 0.402mg 0.215mg 0%
Isoleucine 0.435mg 0.277mg 0%
Leucine 0.713mg 0.471mg 0%
Lysine 0.452mg 0.308mg 0%
Methionine 0.108mg 0.131mg 0%
Phenylalanine 0.428mg 0.299mg 0%
Valine 0.446mg 0.315mg 0%
Histidine 0.221mg 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g 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
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 ProteinProtein +32.5%
Contains more WaterWater +1738%
Contains more FatsFats +293.3%
Contains more CarbsCarbs +3584.5%
Contains more OtherOther +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Poly. FatPolyunsaturated fat +174.8%
Contains more Mono. FatMonounsaturated fat +422.9%

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.