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Tofu vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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A recap on differences between tofu and chocolate chip cookie

  • Tofu is higher in iron and calcium, yet chocolate chip cookie is higher in copper, vitamin A, vitamin B2, vitamin B1, and vitamin B3.
  • Chocolate chip cookie covers your daily saturated fat needs 67% more than tofu.
  • Tofu contains 9 times more calcium than chocolate chip cookie. While tofu contains 350mg of calcium, chocolate chip cookie contains only 38mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Tofu vs Chocolate chip 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
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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more CalciumCalcium +821.1%
Contains more IronIron +116.1%
Contains less SodiumSodium -97.9%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +82.6%
Contains more CopperCopper +100%
Contains more ZincZinc +17.5%
Contains more SeleniumSelenium +25.8%
~equal in Phosphorus ~100mg
~equal in Manganese ~0.663mg

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +127.2%
Contains more Vitamin B2Vitamin B2 +240.4%
Contains more Vitamin B3Vitamin B3 +600%
Contains more Vitamin B5Vitamin B5 +280.9%
Contains more Vitamin B6Vitamin B6 +78.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +120%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Chocolate chip cookie DV% diff.
Saturated fat 0.691g 14.071g 61%
Fats 4.78g 28.4g 36%
Iron 5.36mg 2.48mg 36%
Calcium 350mg 38mg 31%
Cholesterol 0mg 70mg 23%
Calories 76kcal 488kcal 21%
Copper 0.193mg 0.386mg 21%
Carbs 1.87g 58.2g 19%
Monounsaturated fat 1.056g 8.241g 18%
Vitamin A 139µg 15%
Sodium 7mg 341mg 15%
Polyunsaturated fat 2.699g 4.541g 12%
Vitamin B2 0.052mg 0.177mg 10%
Vitamin B1 0.081mg 0.184mg 9%
Vitamin B3 0.195mg 1.365mg 7%
Magnesium 30mg 55mg 6%
Folate 15µg 33µg 5%
Choline 28.8mg 5%
Protein 8.08g 5.7g 5%
Selenium 8.9µg 11.2µg 4%
Vitamin B5 0.068mg 0.259mg 4%
Vitamin B12 0µg 0.08µg 3%
Manganese 0.605mg 0.663mg 3%
Potassium 121mg 221mg 3%
Vitamin B6 0.047mg 0.084mg 3%
Vitamin K 2.4µg 2%
Zinc 0.8mg 0.94mg 1%
Fiber 0.3g 1%
Vitamin C 0.1mg 0.2mg 0%
Net carbs 1.57g 58.2g N/A
Sugar 0.62g N/A
Phosphorus 97mg 100mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.072mg 0%
Threonine 0.402mg 0.191mg 0%
Isoleucine 0.435mg 0.224mg 0%
Leucine 0.713mg 0.391mg 0%
Lysine 0.452mg 0.214mg 0%
Methionine 0.108mg 0.106mg 0%
Phenylalanine 0.428mg 0.27mg 0%
Valine 0.446mg 0.279mg 0%
Histidine 0.221mg 0.123mg 0%
Omega-3 - DHA 0g 0.003g 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% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +41.8%
Contains more WaterWater +1383.3%
Contains more FatsFats +494.1%
Contains more CarbsCarbs +3012.3%
Contains more OtherOther +177.8%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +680.4%
Contains more Poly. FatPolyunsaturated fat +68.2%

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 chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.