Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Cookie dough

Tofu vs. Cookie dough — In-Depth Nutrition Comparison

Compare

How are tofu and cookie dough different?

  • Tofu is higher in iron, calcium, and copper; however, cookie dough is richer in vitamin B1, vitamin B3, fiber, and vitamin B2.
  • Daily need coverage for iron for tofu is 40% higher.
  • Tofu contains 11 times more calcium than cookie dough. While tofu contains 350mg of calcium, cookie dough contains only 31mg.
  • Tofu has less saturated fat.
  • Tofu has a lower glycemic index (15) than cookie dough (54).

Tofu, raw, regular, prepared with calcium sulfate and Cookies, oatmeal, refrigerated dough are the varieties used in this article.

Infographic

Tofu vs Cookie dough 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
5
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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more CalciumCalcium +1029%
Contains more IronIron +150.5%
Contains more CopperCopper +75.5%
Contains more ZincZinc +25%
Contains less SodiumSodium -97.6%
Contains more PotassiumPotassium +21.5%
Contains more ManganeseManganese +26.4%
~equal in Magnesium ~28mg
~equal in Phosphorus ~104mg
~equal in Selenium ~9.1µg

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
5
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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +188.9%
Contains more Vitamin B2Vitamin B2 +184.6%
Contains more Vitamin B3Vitamin B3 +856.4%
Contains more Vitamin B5Vitamin B5 +447.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Cookie dough DV% diff.
Iron 5.36mg 2.14mg 40%
Calcium 350mg 31mg 32%
Monounsaturated fat 1.056g 10.531g 24%
Fats 4.78g 18.9g 22%
Carbs 1.87g 59.1g 19%
Saturated fat 0.691g 4.751g 18%
Calories 76kcal 424kcal 17%
Vitamin B1 0.081mg 0.234mg 13%
Sodium 7mg 294mg 12%
Vitamin B3 0.195mg 1.865mg 10%
Fiber 0.3g 2.5g 9%
Copper 0.193mg 0.11mg 9%
Cholesterol 0mg 24mg 8%
Manganese 0.605mg 0.765mg 7%
Vitamin B2 0.052mg 0.148mg 7%
Vitamin B5 0.068mg 0.372mg 6%
Choline 28.8mg 5%
Folate 15µg 35µg 5%
Protein 8.08g 5.4g 5%
Vitamin K 2.4µg 2%
Vitamin B12 0µg 0.04µg 2%
Polyunsaturated fat 2.699g 2.592g 1%
Zinc 0.8mg 0.64mg 1%
Phosphorus 97mg 104mg 1%
Potassium 121mg 147mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 56.6g N/A
Magnesium 30mg 28mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin A 4µg 0%
Selenium 8.9µg 9.1µg 0%
Vitamin B6 0.047mg 0.041mg 0%
Tryptophan 0.12mg 0.088mg 0%
Threonine 0.402mg 0.177mg 0%
Isoleucine 0.435mg 0.227mg 0%
Leucine 0.713mg 0.414mg 0%
Lysine 0.452mg 0.257mg 0%
Methionine 0.108mg 0.122mg 0%
Phenylalanine 0.428mg 0.278mg 0%
Valine 0.446mg 0.291mg 0%
Histidine 0.221mg 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g 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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +49.6%
Contains more WaterWater +452.6%
Contains more FatsFats +295.4%
Contains more CarbsCarbs +3060.4%
Contains more OtherOther +80.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
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% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +897.3%
~equal in Polyunsaturated fat ~2.592g

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.