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  6. Tofu vs. Cracker

Tofu vs. Cracker — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Cracker?

  • Tofu is richer in Calcium, while Cracker is higher in Vitamin K, Vitamin B2, Vitamin B1, Vitamin B3, Phosphorus, Vitamin E , and Folate.
  • Cracker's daily need coverage for Vitamin K is 56% higher.
  • Cracker has 3 times less Calcium than Tofu. Tofu has 350mg of Calcium, while Cracker has 120mg.
  • Tofu is lower in Saturated Fat.

We used Tofu, raw, regular, prepared with calcium sulfate and Crackers, standard snack-type, regular types in this comparison.

Infographic

Tofu vs Cracker 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
9
:
1
Cracker
Cracker
Contains more Calcium +191.7%
Contains more Iron +33%
Contains more Magnesium +66.7%
Contains less Sodium -99%
Contains more Zinc +63.3%
Contains more Copper +85.6%
Contains more Manganese +23.2%
Contains more Selenium +32.8%
Contains more Phosphorus +155.7%
Equal in Potassium - 118
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Calcium +191.7%
Contains more Iron +33%
Contains more Magnesium +66.7%
Contains less Sodium -99%
Contains more Zinc +63.3%
Contains more Copper +85.6%
Contains more Manganese +23.2%
Contains more Selenium +32.8%
Contains more Phosphorus +155.7%
Equal in Potassium - 118

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
:
8
Cracker
Cracker
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +30200%
Contains more Vitamin B1 +413.6%
Contains more Vitamin B2 +776.9%
Contains more Vitamin B3 +2131.8%
Contains more Vitamin B5 +513.2%
Contains more Vitamin B6 +34%
Contains more Folate +513.3%
Contains more Vitamin K +2787.5%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +30200%
Contains more Vitamin B1 +413.6%
Contains more Vitamin B2 +776.9%
Contains more Vitamin B3 +2131.8%
Contains more Vitamin B5 +513.2%
Contains more Vitamin B6 +34%
Contains more Folate +513.3%
Contains more Vitamin K +2787.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Cracker
Cracker
Contains more Protein +21.7%
Contains more Water +2592.7%
Contains more Fats +452.9%
Contains more Carbs +3178.1%
Contains more Other +245.8%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Protein +21.7%
Contains more Water +2592.7%
Contains more Fats +452.9%
Contains more Carbs +3178.1%
Contains more Other +245.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Cracker
Cracker
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +520.5%
Contains more Polyunsaturated fat +386.7%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +520.5%
Contains more Polyunsaturated fat +386.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Cracker Opinion
Net carbs 1.57g 59g Cracker
Protein 8.08g 6.64g Tofu
Fats 4.78g 26.43g Cracker
Carbs 1.87g 61.3g Cracker
Calories 76kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 0.62g 8.18g Tofu
Fiber 0.3g 2.3g Cracker
Calcium 350mg 120mg Tofu
Iron 5.36mg 4.03mg Tofu
Magnesium 30mg 18mg Tofu
Phosphorus 97mg 248mg Cracker
Potassium 121mg 118mg Tofu
Sodium 7mg 726mg Tofu
Zinc 0.8mg 0.49mg Tofu
Copper 0.193mg 0.104mg Tofu
Manganese 0.605mg 0.491mg Tofu
Selenium 8.9µg 6.7µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 3.03mg Cracker
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.416mg Cracker
Vitamin B2 0.052mg 0.456mg Cracker
Vitamin B3 0.195mg 4.352mg Cracker
Vitamin B5 0.068mg 0.417mg Cracker
Vitamin B6 0.047mg 0.063mg Cracker
Folate 15µg 92µg Cracker
Vitamin K 2.4µg 69.3µg Cracker
Tryptophan 0.12mg 0.084mg Tofu
Threonine 0.402mg 0.193mg Tofu
Isoleucine 0.435mg 0.246mg Tofu
Leucine 0.713mg 0.471mg Tofu
Lysine 0.452mg 0.103mg Tofu
Methionine 0.108mg 0.112mg Cracker
Phenylalanine 0.428mg 0.331mg Tofu
Valine 0.446mg 0.294mg Tofu
Histidine 0.221mg 0.145mg Tofu
Trans Fat 0g 1.076g Tofu
Saturated Fat 0.691g 5.562g Tofu
Monounsaturated Fat 1.056g 6.553g Cracker
Polyunsaturated fat 2.699g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
53%
Cracker
Minerals Daily Need Coverage Score
59%
Tofu
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 7.56g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 719mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 4.871g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 48)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Cracker
Cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.