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  6. Tofu vs. Cinnamon roll

Tofu vs. Cinnamon roll — In-Depth Nutrition Comparison

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Differences between tofu and cinnamon roll

  • Tofu has more iron, calcium, copper, and manganese, while cinnamon roll has more folate, vitamin B3, vitamin B1, and vitamin K.
  • Cinnamon roll's daily need coverage for saturated fat is 60% higher.
  • Cinnamon roll contains 4 times less iron than tofu. Tofu contains 5.36mg of iron, while cinnamon roll contains 1.37mg.
  • 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 cinnamon roll is 40.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cinnamon buns, frosted (includes honey buns).

Infographic

Tofu vs Cinnamon roll 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
8
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 10% 55% 9% 51% 21% 14% 56% 40% 38% 71%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +91.3%
Contains more PotassiumPotassium +18.6%
Contains more IronIron +291.2%
Contains more CopperCopper +211.3%
Contains more ZincZinc +50.9%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +107.2%
Contains more PhosphorusPhosphorus +35.1%
Contains more SeleniumSelenium +46.1%

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
2
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% 0% 23% 0% 53% 32% 45% 20% 8.8% 20% 38% 54% 5.8%
Contains more Vitamin B6Vitamin B6 +23.7%
Contains more CholineCholine +171.7%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +11400%
Contains more Vitamin B1Vitamin B1 +160.5%
Contains more Vitamin B2Vitamin B2 +165.4%
Contains more Vitamin B3Vitamin B3 +1132.8%
Contains more Vitamin B5Vitamin B5 +395.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +380%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cinnamon roll DV% diff.
Saturated fat 0.691g 12.649g 54%
Iron 5.36mg 1.37mg 50%
Fats 4.78g 26.61g 34%
Calories 76kcal 452kcal 19%
Monounsaturated fat 1.056g 8.723g 19%
Calcium 350mg 183mg 17%
Carbs 1.87g 48.6g 16%
Copper 0.193mg 0.062mg 15%
Manganese 0.605mg 0.292mg 14%
Folate 15µg 72µg 14%
Vitamin B3 0.195mg 2.404mg 14%
Sodium 7mg 305mg 13%
Vitamin K 2.4µg 15.2µg 11%
Vitamin B1 0.081mg 0.211mg 11%
Vitamin E 0.01mg 1.15mg 8%
Protein 8.08g 4.45g 7%
Vitamin B2 0.052mg 0.138mg 7%
Starch 16.39g 7%
Vitamin B12 0µg 0.16µg 7%
Polyunsaturated fat 2.699g 3.676g 7%
Selenium 8.9µg 13µg 7%
Vitamin B5 0.068mg 0.337mg 5%
Phosphorus 97mg 131mg 5%
Fiber 0.3g 1.2g 4%
Magnesium 30mg 14mg 4%
Choline 28.8mg 10.6mg 3%
Cholesterol 0mg 5mg 2%
Zinc 0.8mg 0.53mg 2%
Fructose 1.11g 1%
Vitamin B6 0.047mg 0.038mg 1%
Potassium 121mg 102mg 1%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 1.57g 47.4g N/A
Sugar 0.62g 25.7g N/A
Trans fat 0g 0.295g N/A
Tryptophan 0.12mg 0.068mg 0%
Threonine 0.402mg 0.176mg 0%
Isoleucine 0.435mg 0.226mg 0%
Leucine 0.713mg 0.41mg 0%
Lysine 0.452mg 0.215mg 0%
Methionine 0.108mg 0.104mg 0%
Phenylalanine 0.428mg 0.264mg 0%
Valine 0.446mg 0.255mg 0%
Histidine 0.221mg 0.126mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - ALA 0.225g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 3.352g 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
4% 27% 49% 19%
Protein: 4.45 g
Fats: 26.61 g
Carbs: 48.6 g
Water: 18.98 g
Other: 1.36 g
Contains more ProteinProtein +81.6%
Contains more WaterWater +345.5%
Contains more FatsFats +456.7%
Contains more CarbsCarbs +2498.9%
Contains more OtherOther +88.9%

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
50% 35% 15%
Saturated fat: Sat. Fat 12.649 g
Monounsaturated fat: Mono. Fat 8.723 g
Polyunsaturated fat: Poly. Fat 3.676 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +726%
Contains more Poly. FatPolyunsaturated fat +36.2%

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. Cinnamon roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167940/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.