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.
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
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
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
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% |
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 Cholesterol |
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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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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
18%
Minerals Daily Need Coverage Score
59%
55%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 334mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 13.38g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 35)
Which food is lower in Sugar?
Chocolate chip cookie is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Chocolate chip cookie is relatively richer in minerals
Which food is richer in vitamins?
Chocolate chip cookie is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)