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 of 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.
Tofu, raw, regular, prepared with calcium sulfate and Cookies, fortune types were used in this article.
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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
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Calcium
+2816.7%
Contains
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Iron
+272.2%
Contains
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Magnesium
+328.6%
Contains
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Phosphorus
+177.1%
Contains
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Potassium
+195.1%
Contains
less
Sodium
-77.4%
Contains
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Zinc
+370.6%
Contains
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Copper
+221.7%
Contains
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Manganese
+218.4%
Contains
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Selenium
+206.9%
Contains
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Calcium
+2816.7%
Contains
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Iron
+272.2%
Contains
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Magnesium
+328.6%
Contains
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Phosphorus
+177.1%
Contains
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Potassium
+195.1%
Contains
less
Sodium
-77.4%
Contains
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Zinc
+370.6%
Contains
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Copper
+221.7%
Contains
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Manganese
+218.4%
Contains
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Selenium
+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.
:
Contains
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Vitamin A
+2733.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+261.5%
Contains
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Vitamin K
+118.2%
Contains
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Vitamin E
+200%
Contains
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Vitamin B1
+124.7%
Contains
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Vitamin B2
+150%
Contains
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Vitamin B3
+843.6%
Contains
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Vitamin B5
+336.8%
Contains
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Folate
+340%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+2733.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+261.5%
Contains
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Vitamin K
+118.2%
Contains
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Vitamin E
+200%
Contains
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Vitamin B1
+124.7%
Contains
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Vitamin B2
+150%
Contains
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Vitamin B3
+843.6%
Contains
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Vitamin B5
+336.8%
Contains
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Folate
+340%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+92.4%
Contains
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Fats
+77%
Contains
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Water
+956.9%
Contains
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Carbs
+4392%
Contains
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Other
+52.8%
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
Contains
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Protein
+92.4%
Contains
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Fats
+77%
Contains
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Water
+956.9%
Contains
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Carbs
+4392%
Contains
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Other
+52.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+479.2%
Contains
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Monounsaturated Fat
+27.4%
Equal in Saturated Fat - 0.669
Saturated Fat:
0.691 g
Monounsaturated Fat:
1.056 g
Polyunsaturated fat:
2.699 g
Saturated Fat:
0.669 g
Monounsaturated Fat:
1.345 g
Polyunsaturated fat:
0.466 g
Contains
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Polyunsaturated fat
+479.2%
Contains
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Monounsaturated Fat
+27.4%
Equal in Saturated Fat - 0.669
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 Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.57g | 82.4g |
|
| Protein | 8.08g | 4.2g |
|
| Fats | 4.78g | 2.7g |
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| Carbs | 1.87g | 84g |
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| Calories | 76kcal | 378kcal |
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| Sugar | 0.62g | 45.42g |
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| Fiber | 0.3g | 1.6g |
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| Calcium | 350mg | 12mg |
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| Iron | 5.36mg | 1.44mg |
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| Magnesium | 30mg | 7mg |
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| Phosphorus | 97mg | 35mg |
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| Potassium | 121mg | 41mg |
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| Sodium | 7mg | 31mg |
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| Zinc | 0.8mg | 0.17mg |
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| Copper | 0.193mg | 0.06mg |
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| Manganese | 0.605mg | 0.19mg |
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| Selenium | 8.9µg | 2.9µg |
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| Vitamin A | 85IU | 3IU |
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| Vitamin A RAE | 1µg |
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| Vitamin E | 0.01mg | 0.03mg |
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| Vitamin C | 0.1mg | 0mg |
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| Vitamin B1 | 0.081mg | 0.182mg |
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| Vitamin B2 | 0.052mg | 0.13mg |
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| Vitamin B3 | 0.195mg | 1.84mg |
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| Vitamin B5 | 0.068mg | 0.297mg |
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| Vitamin B6 | 0.047mg | 0.013mg |
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| Folate | 15µg | 66µg |
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| Vitamin B12 | 0µg | 0.01µg |
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| Vitamin K | 2.4µg | 1.1µg |
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| Tryptophan | 0.12mg | 0.061mg |
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| Threonine | 0.402mg | 0.123mg |
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| Isoleucine | 0.435mg | 0.165mg |
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| Leucine | 0.713mg | 0.295mg |
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| Lysine | 0.452mg | 0.157mg |
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| Methionine | 0.108mg | 0.076mg |
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| Phenylalanine | 0.428mg | 0.203mg |
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| Valine | 0.446mg | 0.192mg |
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| Histidine | 0.221mg | 0.088mg |
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| Cholesterol | 0mg | 2mg |
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| Saturated Fat | 0.691g | 0.669g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Monounsaturated Fat | 1.056g | 1.345g |
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| Polyunsaturated fat | 2.699g | 0.466g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
15%
Minerals Daily Need Coverage Score
59%
15%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 44.8g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Fortune cookie is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.