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Tofu vs. Fortune cookie — In-Depth Nutrition Comparison

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How are tofu and fortune cookie different?

  • Tofu is richer in iron, calcium, manganese, copper, selenium, and phosphorus, while fortune cookie is higher in folate, vitamin B3, vitamin B1, and vitamin B2.
  • Tofu covers your daily need for iron, 49% more than fortune cookie.
  • Tofu contains 29 times more calcium than fortune cookie. Tofu contains 350mg of calcium, while fortune cookie contains 12mg.
  • Fortune cookie has a higher glycemic index (77) than tofu (15).

Tofu, raw, regular, prepared with calcium sulfate and Cookies, fortune types were used in this article.

Infographic

Tofu vs Fortune 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
10
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 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Contains more MagnesiumMagnesium +328.6%
Contains more CalciumCalcium +2816.7%
Contains more PotassiumPotassium +195.1%
Contains more IronIron +272.2%
Contains more CopperCopper +221.7%
Contains more ZincZinc +370.6%
Contains more PhosphorusPhosphorus +177.1%
Contains less SodiumSodium -77.4%
Contains more ManganeseManganese +218.4%
Contains more SeleniumSelenium +206.9%

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
4
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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +261.5%
Contains more Vitamin KVitamin K +118.2%
Contains more CholineCholine +380%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +124.7%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +843.6%
Contains more Vitamin B5Vitamin B5 +336.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +340%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
3
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% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more ProteinProtein +92.4%
Contains more FatsFats +77%
Contains more WaterWater +956.9%
Contains more CarbsCarbs +4392%
Contains more OtherOther +52.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains more Poly. FatPolyunsaturated fat +479.2%
Contains more Mono. FatMonounsaturated fat +27.4%
~equal in Saturated fat ~0.669g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Fortune cookie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Fortune cookie DV% diff.
Iron 5.36mg 1.44mg 49%
Calcium 350mg 12mg 34%
Carbs 1.87g 84g 27%
Manganese 0.605mg 0.19mg 18%
Calories 76kcal 378kcal 15%
Copper 0.193mg 0.06mg 15%
Polyunsaturated fat 2.699g 0.466g 15%
Folate 15µg 66µg 13%
Selenium 8.9µg 2.9µg 11%
Vitamin B3 0.195mg 1.84mg 10%
Phosphorus 97mg 35mg 9%
Protein 8.08g 4.2g 8%
Vitamin B1 0.081mg 0.182mg 8%
Zinc 0.8mg 0.17mg 6%
Vitamin B2 0.052mg 0.13mg 6%
Fiber 0.3g 1.6g 5%
Magnesium 30mg 7mg 5%
Vitamin B5 0.068mg 0.297mg 5%
Choline 28.8mg 6mg 4%
Fats 4.78g 2.7g 3%
Vitamin B6 0.047mg 0.013mg 3%
Potassium 121mg 41mg 2%
Vitamin K 2.4µg 1.1µg 1%
Sodium 7mg 31mg 1%
Monounsaturated fat 1.056g 1.345g 1%
Cholesterol 0mg 2mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 82.4g N/A
Sugar 0.62g 45.42g N/A
Vitamin E 0.01mg 0.03mg 0%
Vitamin A 1µg 0%
Vitamin B12 0µg 0.01µg 0%
Saturated fat 0.691g 0.669g 0%
Tryptophan 0.12mg 0.061mg 0%
Threonine 0.402mg 0.123mg 0%
Isoleucine 0.435mg 0.165mg 0%
Leucine 0.713mg 0.295mg 0%
Lysine 0.452mg 0.157mg 0%
Methionine 0.108mg 0.076mg 0%
Phenylalanine 0.428mg 0.203mg 0%
Valine 0.446mg 0.192mg 0%
Histidine 0.221mg 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fortune cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Tofu
15%
Fortune cookie
Minerals Daily Need Coverage Score
59%
Tofu
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 44.8g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 0.022g)
Which food is richer in vitamins?
Fortune cookie
Fortune cookie is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.