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  6. Tofu vs. Chocolate brownie

Tofu vs. Chocolate brownie — In-Depth Nutrition Comparison

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Differences between tofu and chocolate brownie

  • Tofu has more iron and calcium, while chocolate brownie has more copper, vitamin A, vitamin B2, vitamin B12, and magnesium.
  • Tofu's daily need coverage for iron is 44% higher.
  • Chocolate brownie contains 6 times less calcium than tofu. Tofu contains 350mg of calcium, while chocolate brownie contains 57mg.
  • The amount of saturated fat in tofu is lower.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of chocolate brownie is 42.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cookies, brownies, prepared from recipe.

Infographic

Tofu vs Chocolate brownie 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
3
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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Contains more CalciumCalcium +514%
Contains more IronIron +191.3%
Contains less SodiumSodium -98%
Contains more MagnesiumMagnesium +76.7%
Contains more PotassiumPotassium +45.5%
Contains more CopperCopper +101%
Contains more ZincZinc +21.3%
Contains more PhosphorusPhosphorus +36.1%
Contains more SeleniumSelenium +29.2%
~equal in Manganese ~0.587mg

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
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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +74.1%
Contains more Vitamin B2Vitamin B2 +265.4%
Contains more Vitamin B3Vitamin B3 +403.6%
Contains more Vitamin B5Vitamin B5 +382.4%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +93.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Chocolate brownie DV% diff.
Polyunsaturated fat 2.699g 9.412g 45%
Iron 5.36mg 1.84mg 44%
Fats 4.78g 29.1g 37%
Saturated fat 0.691g 7.319g 30%
Calcium 350mg 57mg 29%
Monounsaturated fat 1.056g 10.839g 24%
Cholesterol 0mg 73mg 24%
Copper 0.193mg 0.388mg 22%
Calories 76kcal 466kcal 20%
Vitamin A 176µg 20%
Carbs 1.87g 50.2g 16%
Sodium 7mg 343mg 15%
Vitamin B2 0.052mg 0.19mg 11%
Vitamin B12 0µg 0.16µg 7%
Phosphorus 97mg 132mg 5%
Magnesium 30mg 53mg 5%
Choline 28.8mg 5%
Selenium 8.9µg 11.5µg 5%
Vitamin B1 0.081mg 0.141mg 5%
Vitamin B3 0.195mg 0.982mg 5%
Vitamin B5 0.068mg 0.328mg 5%
Folate 15µg 29µg 4%
Protein 8.08g 6.2g 4%
Vitamin B6 0.047mg 0.094mg 4%
Vitamin K 2.4µg 2%
Potassium 121mg 176mg 2%
Zinc 0.8mg 0.97mg 2%
Fiber 0.3g 1%
Manganese 0.605mg 0.587mg 1%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 1.57g 50.2g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.078mg 0%
Threonine 0.402mg 0.228mg 0%
Isoleucine 0.435mg 0.265mg 0%
Leucine 0.713mg 0.447mg 0%
Lysine 0.452mg 0.283mg 0%
Methionine 0.108mg 0.132mg 0%
Phenylalanine 0.428mg 0.298mg 0%
Valine 0.446mg 0.323mg 0%
Histidine 0.221mg 0.136mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g 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% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Contains more ProteinProtein +30.3%
Contains more WaterWater +571%
Contains more FatsFats +508.8%
Contains more CarbsCarbs +2584.5%
Contains more OtherOther +163.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +926.4%
Contains more Poly. FatPolyunsaturated fat +248.7%

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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.