Tofu vs. Candy bar — In-Depth Nutrition Comparison
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The main differences between tofu and candy bar
- Tofu is richer in iron and calcium, yet candy bar is richer in vitamin B6, copper, vitamin B3, phosphorus, zinc, manganese, and vitamin E.
- Daily need coverage for vitamin B6 for candy bar is 11766% higher.
- Tofu contains 6 times more iron than candy bar. Tofu contains 5.36mg of iron, while candy bar contains 0.97mg.
- Tofu contains less saturated fat.
- Tofu has a lower glycemic index than candy bar.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Candies, peanut bar.
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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 | +348.7% |
| Contains more IronIron | +452.6% |
| Contains less SodiumSodium | -95.5% |
| Contains more SeleniumSelenium | +89.4% |
| Contains more MagnesiumMagnesium | +266.7% |
| Contains more PotassiumPotassium | +236.4% |
| Contains more CopperCopper | +301% |
| Contains more ZincZinc | +392.5% |
| Contains more PhosphorusPhosphorus | +217.5% |
| Contains more ManganeseManganese | +105.5% |
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 Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +40900% |
| Contains more Vitamin B1Vitamin B1 | +23.5% |
| Contains more Vitamin B2Vitamin B2 | +169.2% |
| Contains more Vitamin B3Vitamin B3 | +3962.6% |
| Contains more Vitamin B5Vitamin B5 | +1120.6% |
| Contains more Vitamin B6Vitamin B6 | +325431.9% |
| Contains more FolateFolate | +400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +5184.4% |
| Contains more ProteinProtein | +91.8% |
| Contains more FatsFats | +605% |
| Contains more CarbsCarbs | +2434.8% |
| Contains more OtherOther | +150% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.2% |
| Contains more Mono. FatMonounsaturated fat | +1483.4% |
| Contains more Poly. FatPolyunsaturated fat | +294.6% |
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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| 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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B6 | 0.047mg | 153mg | 11766% |
| Copper | 0.193mg | 0.774mg | 65% |
| Iron | 5.36mg | 0.97mg | 55% |
| Polyunsaturated fat | 2.699g | 10.65g | 53% |
| Vitamin B3 | 0.195mg | 7.922mg | 48% |
| Fats | 4.78g | 33.7g | 44% |
| Monounsaturated fat | 1.056g | 16.721g | 39% |
| Phosphorus | 97mg | 308mg | 30% |
| Zinc | 0.8mg | 3.94mg | 29% |
| Manganese | 0.605mg | 1.243mg | 28% |
| Calcium | 350mg | 78mg | 27% |
| Vitamin E | 0.01mg | 4.1mg | 27% |
| Calories | 76kcal | 522kcal | 22% |
| Magnesium | 30mg | 110mg | 19% |
| Saturated fat | 0.691g | 4.678g | 18% |
| Fiber | 0.3g | 4.1g | 15% |
| Folate | 15µg | 75µg | 15% |
| Protein | 8.08g | 15.5g | 15% |
| Carbs | 1.87g | 47.4g | 15% |
| Vitamin B5 | 0.068mg | 0.83mg | 15% |
| Potassium | 121mg | 407mg | 8% |
| Selenium | 8.9µg | 4.7µg | 8% |
| Vitamin B2 | 0.052mg | 0.14mg | 7% |
| Sodium | 7mg | 156mg | 6% |
| Vitamin B1 | 0.081mg | 0.1mg | 2% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 43.3g | N/A |
| Sugar | 0.62g | 42.22g | N/A |
| Choline | 28.8mg | 29.4mg | 0% |
| Tryptophan | 0.12mg | 0.149mg | 0% |
| Threonine | 0.402mg | 0.52mg | 0% |
| Isoleucine | 0.435mg | 0.534mg | 0% |
| Leucine | 0.713mg | 0.986mg | 0% |
| Lysine | 0.452mg | 0.545mg | 0% |
| Methionine | 0.108mg | 0.185mg | 0% |
| Phenylalanine | 0.428mg | 0.787mg | 0% |
| Valine | 0.446mg | 0.638mg | 0% |
| Histidine | 0.221mg | 0.385mg | 0% |
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%
2748%
Minerals Daily Need Coverage Score
59%
88%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 41.6g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 149mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 3.987g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Candy bar is relatively richer in minerals
Which food is richer in vitamins?
Candy bar is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)